First City CrossFit – CrossFit
Workout
Back Squat (5×3)
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 5 mins of the following
5x Bar Muscle-Ups
5x Box Jumps
Rest for 2 minutes
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 5 mins of the following
3x wall walks
12x v-ups
Mobility
1. Ball smash the hamstring on the box – 1 min per side
2. Ball smash the glutes – 1 min per side
3. Monter Quad / Couch Stretch – 1 min per side
4. Banded “Bowler” – 1 min per side
5. Ball smash the shoulder – 1 min per side