First City CrossFit – CrossFit
Gymnastics
Handstand Push-up & Toes-to-Bar Progression
Every minute on the minute, complete the following
on odd minutes, 3-5 HSPU
on even minutes, 8-10 TTB
Workout – For Time
Metcon (Time)
Complete the following for time
15 Power clean (135/95)
15 Box Jump (24″/20″)
12 Power clean (135/95)
12 Box Jump (24″/20″)
9 Power clean (135/95)
9 Box Jump (24″/20″)
6 Power clean (135/95)
6 Box Jump (24″/20″)
Mobility
1. Cat-Cow – 1 min
2. Child’s Pose – 1 min
3. Supine Spinal Twist – 1 min to each side
4. Wrist and Forearm stretches – 2 mins
5. Smash Forearm with shin – 1 min per side
6. Ball smash between the shoulder blades – 2 min per side
7. Ball smash the outside of the shoulders – 1 min per side
8. Ball smash the traps against the rig uprights – 2 mins per side