First City CrossFit – CrossFit
Workout – For Time
Metcon (Time)
Complete the following for time
Thrusters (139/95) 2-4-6-8-10
Toes-to-Bar 20-16-12-8-4
Mobility
1. Alternating Cat-Cow poses – 1 min
2. Roll out the upper back – 2 mins
3. Roll out the lowere back – 2 mins
4. Ball smash the hamstrings – 2 mins per side
5. Ball Smash the glutes – 2 mins per side
6. Roll out the Quads – 2 mins per side