First City CrossFit – CrossFit
Metcon (AMRAP – Reps)
Circuit WOD – 3 rounds of work for 1 min at each exercise, then 30 secs to rest and switch
Tire Flips
Kettlebell Swings
Shuttle Sprints
Burpee Box Jumps
Row for Calories
Mobility
1. Banded “Bowler” – 2 mins per side
2. Ball Smash the glutes – 1 min per side
3. Ball Smash between the shoulder blades – 1 min per side
4. Roll out upper back – 1 min
5. Roll out lower back – 1 min
6. Roll out the HamStrings – 1 min per leg