First City CrossFit – CrossFit
Workout – Weightlifting
Deadlift (3×5)
Workout – For Time
Metcon (Time)
For time, complete the following
20x Deadlifts (185/135),
15x Box Jumps
15x Sit Ups
15x Deadlifts
15x Box Jumps
15x Sit Ups
10x Deadlifts
15x Box Jumps
15x Sit Ups
Mobility
1. Cat-Cow – 2 mins alternating
2. Child’s Pose – 1 min
3. Abs stretch (Cobra, elbows, bridge) – 1 min
4. Foam roll the back – 2 mins
5. Supine Banded Hamstring stretch – 1 min per leg
6. Monster Quad aka Couch stretch – 1 min per leg