First City CrossFit – CrossFit
Workout
Metcon (AMRAP – Rounds and Reps)
Complete a 1000m row followed by one of the following for max effort in 6 mins
Muscle-up
Handstand
Double-unders
Rest for 3 minutes
And repeat 1 more time
Workout
Complete 3 rounds of the following not for time
5-8 Strict Toes-to-Bar
20 Banded Good mornings
Mobility
1. Banded Bowler – 1 min per side
2. Ball smash hamstring on the box – 1 min per side
3. Banded Hip Extension – 1 min per side
4. Banded Runners Lunge – 1 min per side
5. Roll out the upper outer hip – 1 min per side
5. Ball smash between the shoulder blades – 1 min per side