First City CrossFit – CrossFit
Workout – For Time
Luke (Time)
Complete the following for time
400m run
15x Clean & Jerks (135#/95#)
400m run
30x Toes-to-Bars
400m run
45x Wall Balls (20#/14#)
400m run
45x KB Swings (53#/35#)
400m run
30x Ring Dips or Hand-release Push-ups
400m run
15x Step-out Lunges (135#/95#)
400m run
Mobility
1. Ball Smash the glutes – 1 min per side
2. Roll out the IT Band / outside of the hip – 1min per side
3. Roll out the Quads – 1 min per side
4. Ball smash the Triceps on a box – 1 min per side
5. Scorpion chest stretch – 1 min per side