First City CrossFit – CrossFit
Weightlifting
Burgener warmup
5 rounds of
1x Power Snatch
1x Hang Squat Snatch working on technique or builing to heavy
Workout
Hope (3 Rounds for reps)
3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest
Mobility
1. Ball smash between shoulder blades – 2 mins per side
2. Roll out Lats – 2 mins per side
3. Roll out calf – 2 mins per side
4. Ball Smash outside of chest with arm behind the back – 2 mins per side
5. Roll out the upper back / shoulder blades – 2 mins