First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5×3)
Workout
Metcon (Time)
Complete the following for time
Row 1000meters
2 rounds of
20 Walking Lunge
20 Wall Ball
20 Push Up
20 Kettlebell Swing
20 Sit Up
20 Knees to Elbows
Mobility
1. Cat – Cow – 1 min
2. Ab stretch – 1 min
3. Scorpion stretch – 1 min per side
4. Pigeon stretch – 1 min per side
5. Ball Smash the glute – 1 min per side
6. Banded Quad stretch – 1 min per side