First City CrossFit – CrossFit
Workout – For Time
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Rest
Rest for 5 minutes, but stay warm.
Workout – For Time
60 push-ups for time (Time)
Complete 60 push-ups for time. The chest and thighs must touch the ground at the bottom of each push-up and the back and legs must remain neutral. The arms must extend fully at the top of each push-up.
Cool Down
Cool down with an EASY 400m row.
Mobility
1. Runners Lunge
– 30 sec – foot flat and knee circles
– 30 sec – inside elbow to front ankle
2. Pigeon Pose
3. Monster Quad
4. Banded chest stretch
– each elbow in a band, each band attached to a rig upright
5. Supine Dual-Knee Spinal Twist
– knees together, arms out to the sides, knees fall to one side, keep the knees together