First City CrossFit – CrossFit
Workout
Pull Ups Progression 5 x 8
supinated grip STRICT pull ups
Workout
Metcon (Time)
Complete 3 rounds of the following for total time
30 Cal row
20x KB swing (53/35)
10x Goblet squat
rest 1:1
Score is total time
Mobility
1. Roll out the Quads – 2 mins per side
2. Roll out the Lats – 1 min per side
3. Knee Smash the opposite forearm – 1 min per arm
4. Roll out the back – 4 mins