First City CrossFit – CrossFit
Skills Development
Review and practice the Clean and Jerk
Workout
Metcon (Weight)
Every minute on the minute for 15 minutes, complete
2x Ground-to-Overhead
Workout
Metcon (No Measure)
TABATA – 8 rounds of 20 sec work / 10 secs rest, alternating sit-ups and plank.
Mobility
1. Lacrosse Ball in the outside of the shoulder – 1 min per side
2. Lacrosse Ball between the shoulder blades – 1 min per side
3. Foam roll outside of upper leg (IT Band) and front (quads) – 1 min per side
4. Ab stretch (Cobra or pulling elbows back) & Childs pose – alternating for 2 mins
5. Foam roll back – 2 minutes
6. On your back, grab one shin and pull the knee to the chest. – 1 min per side
7. Foward hang – 1 min bending knees and straightening the knees.