First City CrossFit – CrossFit
Workout
Metcon (AMRAP – Rounds and Reps)
30 minutes
As a team of two, complete the following
100x Kettlebell swings (53#/35#)
100x Box Jump Overs
100x Wall Balls (20#/14#)
one partner works at a time
Mobility
1. Roll out the lower back – 2 mins
2. Roll out the upper back, arms overhead – 2 mins
3. Ball smash the glutes – 1 min per side
4. Ball smash the hamstrings – 1 min per side
5. Roll out the IT Band – 1 min per side