Announcements
Next Oly Lifting sessions starting June 30th and July 2nd – Register today by going to https://firstcity.fit/workshops/
First City CrossFit – CrossFit
Metcon (AMRAP – Rounds and Reps)
30 min AMRAP
400m run
20 Russian KB Swings
(HEAVY)
40 dubz
Mobility
Ball smash shoulders – 1 min each
Barbell smash traps on rig – 1 min each
Barbell smash quads – 1 min each leg
Pigeon pose – 1 min per side