First City CrossFit – CrossFit
Workout – For Time
Metcon (Time)
Complete 3 rounds for time of the following
20x Dumbbell or KB thrusters (55#/35#)
20x Pull-ups
20x Burpees
Finisher
50x Candlestick roll outs
Mobility
1. Banded Hip Extension – 1 min per side
2. Roll out the Lats – 1 min per side
3. Banded Runners Lunge – 1 min per side
4. Ball smash the calves – 1 min per side
5. Ball smash between the shoulders – 1 min per side