First City CrossFit – CrossFit
Workout
Metcon (No Measure)
Burgener Warm Up
5 rounds of 1 Snatch Balance + 2 OHS (work on mechanics or add weight if they want)
Workout
Metcon (Time)
Complete the following for time
5 rounds of
Run around the bldg
7x Squat/Full Snatches (135/95)
1 round of Cindy
5x Pull-ups
10x Push-ups
15x Air Squats
Mobility
1. Ball Smash Hamstring on a box – 1 min per side
2. Ball Smash the glutes – 1 min per side
3. Roll out inside of the thigh – 1 min per side
4. Roll out the quads – 1 min per side
5. Roll out the back – 2 mins