First City CrossFit – CrossFit
Workout – For Time
Metcon (Time)
Complete the following for time
500m row
30 Push Presses (95/65)
30 Sit-ups
30 Burpees
30 Front-rack step out lunges (95/65)
30 Candlestick Rolls
500m row
Barbell work is done from the ground. No rack.
Mobility
1. Roll out the upper back – 2 mins
2. Roll out the lower back – 2 mins
3. Ball smash the calves – 2 min per leg
4. Roll out the inside of the thigh – 2 mins per leg
5. Ball smash the inside of the knee – 2 mins per leg
6. Roll out the Quads – 2 mins per leg