First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (1 Rep Max)
Workout – AMRAP
Metcon (AMRAP – Reps)
Complete as many reps as possible in 6 minutes of the following
500m row
30x Kettlebell swings (53#/35#)
Max Reps Pull-ups
Take 3 minutes rest and pick up where you left off for another 6 minutes
Score is total pull-up reps for both 6 min sessions combined
Mobility
1. Ball smash the Glutes – 1 min per side
2. Ball smash the Hamstring – 1 min per side
3. Banded runners lunge – 1 min per side
4. Roll out the IT Band / outside of the hip – 1 min per side
5. Roll out the inside of the thigh – 1 min per side.