First City CrossFit – CrossFit
Workout
Strength work – Tabata hollow holds, plank hold. Complete full tabata of hollow holds then full tabata of plank holds.
Workout
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Mobility
1. Cat-Cow – 1 minute
2. Child’s Pose – 1 minute
3. Ab stretch – 1 min
4. Ball Smash between the shoulder blades – 1 mins per side
5. Roll out the lower back
6. Pigeon pose – 1 min per side
7. Banded Runner’s Lunge – 1 min per side