First City CrossFit – CrossFit
Workout
Complete 3 rounds not for time of the following
8x dips
30 sec rest
30 sec nose-to-wall handstand hold
30 sec rest
30 sec L-sit or Hang hold
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of the following
10x push-ups
20x Ab-mat sit-ups
30x walking lunges
Mobility
1. Ab stretch – 1 min
2. Ball smash the chest – 2 mins per side
3. Pigeon pose on the box – 2 mins per side
4. Roll out the Triceps on a box – 2 min per side
5. Roll out the hips – 2 mins per leg