First City CrossFit – CrossFit
Metcon (Time)
Partner WOD – for time each partner getting through each of 4 stations.
Sled drag to corner of bldg and back (135#/90#) while partner wall balls,
30 Kbs while other burpees,
20 tire hits while other battle ropes,
Med ball run (20#/14#) around bldg while other rows.
Mobility
1. Double Banded HamString stretch – 1 min per side
2. Ball smash Calf – 1 min per side
3. Ball smash between the shoulder blades – 1 min per side
4. Scorpion pose – 2mins per side
5. Banded Hip Extension – 1 min per side