First City CrossFit – CrossFit
Skills Development
“Clean Complex”
Every minute on the minute (EMOM) for 12 minutes, complete the following
1x Power Clean
1x Hang Squat Clean
1x Jerk
increase your weight albs from last week
Workout
Metcon (No Measure)
10 minutes, every 60 seconds
sprint 100m (backdoor to dumpster and back)
Mobility
1. Ball smash the calf – 2 mins per leg
2. Calf stretch against the wall or upright
– 1 min per leg
3. Banded ankle w/ foot on a plate – 1 min per ankle
4. Ball smash the chest – 1 min per side
5. Ball smash between the shoulder blades – 1 min per side
6. Roll out the upper back – 2 mins