FCCF workout for Friday 5/22/2015

First City CrossFit – CrossFit

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Workout

Metcon (Time)

Complete the following for time (20 min time cap)

21x, 15x, 9x, 6x, 3x reps of

Strict HSPU

Front Squat (195/125)*

Burpees

* Squat Clean from the floor

Mobility

1. Pigeon Pose on the box – 1 min per side

2. Ball smash the hamstring – 1 min per side

3. Ball Smash the Glutes – 1 min per side

4. Rollout