First City CrossFit – CrossFit
Workout – Weightlifting
Front Squat (10min EMOM 2x every minute 75-80% 1RM)
Workout – AMRAP
Metcon (AMRAP – Reps)
Complete 4 rounds of the following for max reps / calories
1min of max calorie row
1min of burpees
1min of max double-unders
1min rest
Mobility
1. Roll out your calves – 1 min per side
2. Roll out your lower back – 1 min per side
3. Ball smash your chest – 1 min per side
4. Pigeon pose on the box – 1 min per side
5. Ball smash the hamstring – 1 min per side