First City CrossFit – CrossFit
Weightlifting
Shoulder Press (5×3 )
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 7 minutes of
1 Overhead squat
1 Strict Pull-up
1 Ring Dip
Each round increase each exercise by 1 rep
Mobility
1. Roll out the front of the leg / quad – 1 min per side
2. Roll out the side of the leg / IT band – 1min per side
3. Ball smash the chest – 1 min per side
4. Ball smash the lats – 1 min per side
5. Ball smash the traps against an upright – 1 min per side
6. Roll out the upper back – 2 mins