First City CrossFit – CrossFit
Workout – Weightlifting
Floor Press (3,2,1 3,2,1)
try to increase the load on the second set
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 14 minutes of the following
7x Deadlifts (275#/185#)
14x Push-ups
21x Double-unders
Mobility
1. Cat-Cow – 2 mins
2. Childs Pose – 2 mins
3. Calf Stretch or Ball smash – 1min per side
4. Ball smash the chest – 1 min per side
5. Roll out the lower back – 2 mins