First City CrossFit – CrossFit
Skills Development
“Gym-nasty”
Every minute on the minute for 10 minutes
On odd minutes, 3-5 Handstand push-ups
On even minutes, 8-10 Toes-to-Bar
Workout
Metcon (Time)
Complete 5 rounds for time of the following
5x Push Jerks (185/125)
10x Burpess
Heaviest lifters please use the platforms and area around the rig
Mobility
1. Banded Bowler / OH Ext Rotation – 2 mins per side
2. Ball smash Lats – 1 min per side
3. Ball smash Chest – 1 min per side
4. Ball smash between the shoulder blades – 2 mins per side
5. Ball smash the outside of the shoulder – 1 min per side.