First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5×5 @ 70% of 1RM)
Workout
Metcon (Time)
Complete the following for time
25 – 20 – 15 – 10 reps of
Russian KB swings (53#/35#)
Abmat sit-ups
Supermans
Mobility
1. Cat – Cow – 2 minutes
2. Ab stretch – 1 min
3. Monster Quad aka Couch Stretch – 2 min per side
4. Banded Hamstring Stretch* – 2 mins per side
* on back, knee to chest, rubber band around ball of one foot, attempt to straighten the banded leg while resisting with the band and keeping the other leg straight. After 1 min straighten the leg and let it fall across the body while keeping the toe of the unbounded leg pointed up.