First City CrossFit – CrossFit
Workout – Weightlifting
Deadlift (5 x 1)
Workout – For Time
Heather’s Revenge (Time)
Complete the following for Time
1Min Handstand Hold Buy In,
30 Bar Facing Burpees
30 SumoDeadlift High Pulls (95#,65#)
30 Sit Ups
20 Bar Facing Burpees
30 SumoDeadlift High Pulls (95#,65#)
30 Sit Ups
10 Bar Facing Burpees
10 SumoDeadlift High Pulls (95#,65#)
10 Sit Ups
1 Min Handstand Hold Cash Out
Mobility
1. Pigeon Pose on the box – 1 min per side
2. Banded runners lunge – 1 min per side
3. Ball smash the side of the shoulder – 1 min per side
4. Banded Bully stretch – 1 min per side
5. Roll out the upper back – 2 min per side