First City CrossFit – CrossFit
Please unplug the subwoofer and keep it unplugged throughout the day. Please keep the music at a reasonable volume.
Workout – For Time
500m Row (Time)
Max Effort 500m Row
Workout – For Time
Metcon (Time)
Complete the following for time
50x Wall Balls (20#/14#)
40x OH walking lunges with Med Ball
30x 2-count Russian Twist with Med Ball
400m run with Med Ball
Mobility
1. Roll out the front of the hip – 1 min per side
2. Banded Runners Lunge – 2 min per side
3. Banded “Bowler” – 2 min per side
4. Roll out the Calf – 1 min per side
5. Monster Quad / Couch Stretch – 1 min per side