First City CrossFit – CrossFit
Workout – Weightlifting
Complete 5 rounds of
3x Behind-the-neck Snatch grip Push Press
3x Overhead squats
Workout
Metcon (Time)
Complete the following for time
60x Double-unders
30x Power Snatch (95/65)
60x Double-unders
20x Power Snatch (95/65)
60x Double-unders
10x Power Snatch (95/65)
Mobility
1. Ball smash the glutes – 2 mins per side
2. Pigeon pose – 1 min per side
3. Banded Runners lunge – 1 min per side
4. Ball smash the calf – 1 min per side
5. Ball smash between the shoulder blades – 1 min per side
6. Roll out the lats – 1 min per side