First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5x, 3x, 3x, 1x, 1x)
Workout
Metcon (Time)
Complete 3 rounds for time of
500m Row
50x Double-unders
30x Air Squats
Mobility
1. Couch Stretch – 2 mins per side
2. Roll out Quads & IT Band – 2 mins per side
3. Roll out Lats – 2 min per side
4. Ball Smash up back and traps – 2 min per side