First City CrossFit – CrossFit
Workout – Circuit
Metcon (No Measure)
Complete 4 round of the following circuit (40 Sec. Work, 20 Sec. Rest/Transition)
Sled Drags (indoor)
KB Farmer’s Carry
Push Ups
Ring Rows
Workout
Metcon (No Measure)
Complete 2 rounds of
Oblique carry, carrying 1 kb down mat leaning to side, at end of mat do 5 standing side crunch, switch side and walk back down mat
Mobility
1. Pigeon Pose – 1 min each side
2. Banded Runners lunge – 1 min each side
3. Lax ball in the Glutes – 1 min each side
4. Monster Quad – 1 min each side
5. Foam roll the Front of the legs – 1 min each side
6. Foam roll or lax ball the back of the legs – 1 min per side.