Announcements
Women, WOD, and Wine event on Friday May 15th – please be sure to sign up online, “Bros, Barbells, and Beer” coming soon. Regularly scheduled 6pm and 7pm WODs on May 15th are cancelled.
First City CrossFit – CrossFit
Workout
Metcon (Weight)
Thruster Progression
12 minutes to build to a heavy single Advanced athletes should go from the floor. Beginner athletes should use a rack.
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 8 mins of the following
Increasing Ladder(1.2.3.4.5.6…) reps of
Thruster (155/105)
Pull ups
Mobility
1. Ball smash inside of knee – 1 min each
2. Ball smash glutes – 1 min each
3. Monster quad / Couch stretch – 1 min each
4. Foam roll quads – as much as you want!