First City CrossFit – CrossFit
Workout
Deadlift (5x, 4x, 3x, 2x, 1x )
Metcon (No Measure)
Strict Pull-ups 5×5
Strict Pull-ups is the prescribe way. You can mod. Perhaps try a new mod that you have not tried before.
Workout – EMOM
Metcon (No Measure)
Every minute on the minute (EMOM) for 20 minutes, complete the following
on odd minutes, 15 cal row / 5 cal bike
on even minutes, 5-10 ring dips or perfect push-ups
Mobility
1. Ball Smash the chest – 1 min per side
2. Roll out the triceps on a box – 1 min per side
3. Pigeon Pose – 2 mins per side
4. Roll out the inside of the leg – 1 min per side
5. Banded Bowler stretch – 1 min per side
6. Roll out the Lats – 1 min per side.