First City CrossFit – CrossFit
Skills Development
Every minute on the minute (EMOM) for 10 mins
On the odd minutes, complete 6 pistols
On the even minutes, complete 6 kipping pull ups
Workout
Metcon (Time)
Complete 5 rounds for time of
5x Push Press (115/85)
10x Push Ups
5x Sumo Deadlift High Pull (115/85)
10x Sit-ups
Mobility
1. Pigeon Pose – 2 mins per side
2. Monster Quad – 2 mins per side
3. Alternating Cat Cow – 1 min
4. Banded Bowler – 1 min per side
5. Banded Front rack – 1 min per side