First City CrossFit – CrossFit
Metcon (Time)
Complete the following for time
5 rounds of
5 Front Squat (155/105)
10 Handstand Push Ups
250m run (out the front and in the back)
Mobility
1. Banded ankle stretch (toes on weight plate) – 1 min per leg
2. Ball smash the calf – 1 min per side
3. Roll out the Quads – 1 min per leg
4. Roll out the upper outer glutes / lower back – 1 min per side
5. Roll out the IT Band / side of the hips – 1 min per side
5. Ball smash the shoulders – 1 min per side