Announcements
There are two Veggie Spiralizers at the gym for members to borrow. Please send a text or email to info@firstcitycrossfit.com to let us know that you borrowed it.
2700 Garden Road – CrossFit
Workout
Metcon (No Measure)
Every minute on the minute for 20 minutes alternating
3x Deadlifts (increasing load)
5x strict Handstand Push-ups
Mobility
1. Cat-Cow Poses – 2 mins
2. Roll out the lower back – 2 mins
3. Ball Smash between the Shoulder blades – 1 min per side
4. Ball smash the side of the shoulder – 1 min per side
5. Ball Smash the Traps – 1 min per side