First City CrossFit – CrossFit
Skills Development
Complete 3 rounds of the following (not for time)
40-50x Double-unders
10x Turkish Get-up (5 on each arm)
10x bounding box jumps
Workout – For Time
Metcon (Time)
Complete 5 rounds of the following for time
12x alt dumbbell snatches (60#/45#)
12x pull-ups
Mobility
1. Banded Bowler stretch – 1 min per side
2. Monster Quad stretch – 1 min per side
3. Roll out inside of the thigh – 1 min per side
4. Roll out outside of the thigh – 1 min per side
5. Roll out the upper back – 2 mins