First City CrossFit – CrossFit
Workout – Weightlifting
Front Squat (5×3 same weight for all 5 sets of 3)
Workout – For Time
Metcon (Time)
Complete 5 rounds of the following for time
3x Handstand Push-up
6x Toes-to-Bars
12x air squats
18 cal row
Mobility
1. Roll out the lower back – 2 mins
2. Roll out the upper back – 2 mins
3. Roll out the side of the hips/IT Band – 1 min per side.
4. Roll out the front of the hips – 1 min per side
5. Roll out the hamstrings – 1 min per side
6. Roll out the glutes – 1 min per side