First City CrossFit – CrossFit
Workout – Weightlifting
Front Squat
Workout – For Time
Metcon (Time)
Complete the following for time
50 Double-unders
10 Power Snatches (135/95)
40 Double-unders
8 Power Snatches (135/95)
30 Double-unders
6 Power Snatches (135/95)
20 Double-unders
4 Power Snatches (135/95)
10 Double-unders
2 Power Snatches (135/95)
Mobility
1. Calf Stretch – 1 min per leg
2. Calf Smash with opposite leg shin – 1 min per side
3. Banded Lunge (banded leg goes back) – 1 min per leg
4. Pigeon Pose – 1 min per side
5. Roll out or ball smash Hamstring – 1 min per side
6. Ball smash the gluten – 1 min per side