First City CrossFit – CrossFit
Skills Development
Review Hang Power Snatch & Overhead Squat
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 12 minutes of the following
6x Hang power snatch 65/95
9x Overhead squat
12x lunges on back rack
Optional Finisher
Metcon (No Measure)
Plank finisher
30 sec plank from elbows
10 sec lifting left leg
10 sec plank from elbows
10 sec lifting right leg
10 sec plank from elbows
10 sec lifting left leg
10 sec plank from elbows
10 sec lifting right leg
10 sec plank from elbows
10 times moving up to hands, back down to elbows
Mobility
1. Cat – Cow – 1 minutes (alternating back and forth every 10 seconds)
2. Cobra Pose – 30 secs
3. Child’s pose – 30 secs
4. Pigeon Pose on the box – 1 minute
5. Runners Lunge – 1 minute per leg
– 20 secs hands on the floor
– 20 secs rotating front knee
– 20 secs elbow to ankle