First City CrossFit – CrossFit
Workout – Circuit
Metcon (No Measure)
Complete 3 rounds of 45 sec work 15 sec switch, take 1 min rest between rounds
XBOX knee raises
battle ropes side shuffle
tire hits 5 sec air squat
plank-1-arm-plank
XBOX is done at the intersection of four mats. Stand on the corner of one of the mats and jump to the adjacent mat, then to the diagonal mat, then to the adjacent, diagonal, adjacent, diagonal, adjacent, etc, etc.
plank-1-arm-plank is starting in plank then twist up on to one arm, then back down to plank, then twist on to the other arm
6 sec air squat is a slow squat that descends of 3 seconds and then extends up for a 3 second count.
side shuffle is shuffling sideways across the short side of three black floor mats.