First City CrossFit – CrossFit
Workout
Metcon (Time)
Complete 5 rounds of the following for max reps
30 sec Max Effort ring dips
30 sec rest
30 sec Max Effort box jumps (24/20)
30 sec rest
30 sec Max Effort alt DB snatch (60/45)
30 sec rest
Mobility
1. Monster Quad stretch
2. Roll out the lower back
3. Ball smash between the shoulder blades
4. Banded Ankle stretch