First City CrossFit – CrossFit
Weightlifting
Front Squat (3×5)
Workout – For Time
Metcon (Time)
For time, complete the following
Row 400m
15x clean and jerk (135/95)
10x alt pistols
5x ring dips
Run 250m (around the building)
15x clean and jerk (135/95)
10x alt pistols
5x ring dips
Row 400m
15x clean and jerk (135/95)
10x alt pistols
5x ring dips
Mobility
1. Monster Quad stretch – 1 min each leg
2. Banded Tricep stretch – 1 min each arm
3. Banded Hamstring Stretch – 1 min each leg
4. Lacrosse ball glutes – 1 min each side
5. Lacrosse ball upper back – 1 min each side