First City CrossFit – CrossFit
Workout
Pendlay Row (5×5)
Workout – For Time
Metcon (Time)
Complete the following for time
1000m row
50 Alternating Pistols
25 Hang Power Snatch (115/75)
Mobility
1. Roll out the lower back – 1 min per side
2. Ball Smash between the shoulders – 2 mins per side
3. Roll out the lats – 1 min per side
4. Pigeon pose – 2 mins per side
5. Ball smash inside of the knee – 1 min per side
6. Roll out the Quads – 2 mins or 1 min per side