Thursday 10/2/2014

First City CrossFit – CrossFit

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Workout

Metcon (No Measure)

GHD Sit Ups (3×10)

Workout

1-Mile Run (Time)

Max Effort 1-Mile Run

Workout

Metcon (AMRAP – Rounds and Reps)

In 6 minutes, complete as manay rounds and reps as possible (AMRAP) of the following
20x Seated Russian Twists (25#)
15x Push Ups
10x Air Squats

Mobility

1. Cobra pose
2. Pigeon pose
3. Calf stretch
4. PVC roll quads
5. PVC roll or lax ball the hamstrings