First City CrossFit – CrossFit
Workout – For Time
Metcon (Time)
Row 1000m
20x Handstand Pushups
20x KB Swings 24k/16k
Run 800m
20x Pullups
20x KB Swings
Mobility
1. Pigeon pose – 2 min per leg
2. Calf Stretch – 1 min per leg
– 30 sec straight leg
– 30 sec bent knee
3. Lacrosse ball bottom of the foot
– 1 min per foot
4. Roll out front of legs – 2 min per leg
5. Roll out side of legs – 2 min per leg
6. Roll out upper outer hip
7. Dual banded chest stretch
Dual banded chest stretch uses two green bands. Each band is attached to an upright for a lifting station on the rig at about chest height. Slide one arm through each band to the elbow and lean away from the rig. The bands should be pulling the arms back stretching the chest.