First City CrossFit – CrossFit
Workout
Metcon (No Measure)
Complete 3 rounds of the following (not for time)
6-10x Alternating Leg Pistols
3-5x Wall Walks / Wall Climbs
10x Ring Dips or Box Dips or 3-5x Muscle-ups
Workout
Metcon (Time)
Complete the following for time
1000m row
50x Squats
40x Sit-ups
30x Push-ups
20x Toes-to-Bar
10x Pull-ups
Mobility
1. Ab Stretch – cobra or elbows – 1 min
2. Laying twist, knees together – 1 min per side
3. Ball Smash the chest – 1 min per side
4. Ball smash the hamstring on a box – 1 min per side
5. Roll out the lower back – 2 mins