First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat
Workout
Metcon (Time)
Complete the following for time
300m Row
10 Power Snatch
10 OHS (95/65)
10 Box Jumps
10 Toes to Bar
10 Burpee Pull Ups
10 Toes to Bar
10 Box Jumps,
10 OHS
10 Power Snatch
Row 300m
Mobility
1. Roll out lower back – 2 mins
2. Roll out upper back – 2 mins
3. Ball smash between the shoulders – 1 min each side
4. Ball smash chest – 1 min per side
5. Ball smash traps against rig – 1 min per side