First City CrossFit – CrossFit
Skills Development
Burgenor warm-up
Review the Squat Snatch
Metcon (No Measure)
Every minute on the minute, complete
3x squat snatches
Workout
CrossFit Games Open 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Mobility
1. Lax ball or Foam roll calves – 1 min per leg.
2. Lax ball in the glutes – 1 min per side
3. Foam roll side of thigh / IT band – 1 min per leg
4. Foam roll the back – 2 mins
5. Lax Ball between the shoulder blades – 2 mins
6. Banded Chest stretch – 2 mins