First City CrossFit – CrossFit
Mobility
5 min of foam roll before class
Workout
Metcon (Time)
Complete the following for time
Buy-in 800m Run
5 rounds of
24 KB swings
12 Burpees
6 Deadlifts (275/185)
Cash out – 800m Run
Please use platforms for deadlifts
Mobility
1. Banded ankle stretch – 2 mins per side
2. Monster Quad – 2 mins per side
3. Lacrosse ball between the shoulder blades – 2 mins per side
4. Pigeon Pose on the box – 2 mins per side
5. Banded Hamstring stretch – 2 mins per side.