First City CrossFit – CrossFit
Workout
Metcon (Weight)
Every minute on the minute for 10 minute complete 1 Snatch pull + 1 Power Snatch
No heavier than 75% of 1RM.
Workout
Metcon (Time)
CHIPPER
For Time
30 Chest to Bar Pull Ups
30 Burpees
30 Box jump Overs (24/20)
30 Hang Power Snatch (95/65)
Mobility
1. Alternating Cat Cow Pose – 1 min
2. Child’s pose – 1 min
3. Cobra stretch or Ab stretch from elbows – 1 min
4. Banded Hamstring stretch * – 1 min per leg
5. Banded Reverse Lunge Hip Stretch * – 1 min per side
* Rubber band around the upright at hip height. With the band around the hip and facing away from the upright. Step away from the upright with the banded leg and bend forward until the fingers are on the ground. Bend the knee of the banded leg then push the knee back to straight.
* Rubber band around the upright at knee height. With the band around the hip and facing the upright, lunge back away from the upright with the banded leg. The band should be pulling the hip open. Alternate between tensing and relaxing the muscles.