First City CrossFit – CrossFit
Skills Development
Every minute on the minute, complete the following
1x Power Clean
1x Hang Squat Clean
1x Jerk
Workout
Metcon (Time)
Complete the following for time
40x, 30x, 20x, 10x of
KB Swings
Sit-ups
Mobility
1. Ball smash the calves – 1 min per leg
2. Banded Ankle Mobility – 1 min per leg
3. Ball smash the chest – 1 min per side
4. Roll out the Quads – 1 min per side
5. Ball smash inside the knee – 1 min per side
6. Ball smash the glutes – 1 min per side