First City CrossFit – CrossFit
Metcon (No Measure)
Complete 3 rounds of the following circuit (40sec work / 20 sec switch) with 1 min rest in between rounds
tire hits
side shuffle
bench hop-overs
XBOX
battle ropes
box jump-overs
hurdle hops
tire flips
Mobility
1. Calf Stretch – 1 min per leg
2. Banded Ankle stretch – 1 min per leg
3. Monster Quad – 1 min per leg
4. Ball smash between shoulders – 1 min per side
5. Banded Lunge – 1 min per side