First City CrossFit – CrossFit
Skills Development
Bear Complex
Workout – For Time
Metcon (Time)
Complete the following for time
500m row or 400m run
7x Bear Complex
400m run or 500m row
5x Bear Complex
400m run or 500m row
3x Bear Complex
Mobility
1. Banded Bowler – 2 min per side
2. Banded Hamstring Stretch – 2 mins per side
3. Monster Quad – 2 mins per side
4. Roll out the Lats – 2 mins per side
5. Banded ankle with toes on a 45# plate – 2 mins per side