First City CrossFit – CrossFit
Workout – For Time
Metcon (Time)
Complete the following for time as partners
40-30-20-10 of
Power Snatch (95/65)
Box Jump-overs (24″/20″)
40-30-20-10 of
Overhead Squats (95/65)
Toes-to-Bar
40-30-20-10 of
Wall Balls (20# to 10ft / 14# to 8 ft)
Burpees
One partner works while the other partner cheers on
Mobility
1. Ball smash the shoulders – 1 min per side
2. Roll out the upper back – 2 mins
3. Ball smash the chest – 1 min per side
4. Banded Runners lunge – 1 min per leg
5. Monster Quad / Couch Stretch – 1 min per leg