First City CrossFit – CrossFit
Workout – For Time
Metcon (Time)
Complete the following for time
40x burpees
30x Goblet squats (53/35)
20x KB Swings (53/35)
KB Waiter walk to Garden Road & back
20x KB Swings (53/35)
30x Goblet squats (53/35)
40x burpees
Mobility
1. Ball Smash Chest – 1 min per side
2. Ball Smash between Shoulder Blades – 1 min per side
3. Band Hip Extension – 2 mins per side
4. Banded “Bowler” – 1 min per side
5. Roll out quads – 1-2 min per side
6. Roll out side of hips – 1-2 min per side
7. Roll out hamstrings – 1-2 min per side