First City CrossFit – CrossFit
Workout
500m Row (Time)
Max Effort 500m Row
Workout
Metcon (Time)
For time, complete the following
Run around bldg.
20x OH Lunges w/ plate (45#/25#)
15x Push-ups
Run to road and back
20x OH Lunges w/ plate (45#/25#)
15x Push-ups
Run to the corner of the bldg.
20x OH Walking Lunges
15x Push-ups
Mobility
1. Lax ball on the bottom of the foot – 1 min per side
2. Lax ball on the calf – 1 min per side
3. Lax ball between the shoulder blades – 1 min per side
4. Banded Chest and Shoulder stretch – 1 min
5. Monster Quad – 1 min per side
6. Pigeon Pose on Box – 1 min per side