First City CrossFit – CrossFit
Overhead Squat (5.5.3.3.3)
Work up to a heavy triple for the day.
Metcon (AMRAP – Reps)
2 x 6 Minute AMRAPS
1000m Row
Max Effort Back Squats
(bodyweight for men & 3/4 bodyweight for women)
Rest 4 Minutes
Record total back squats and notate if you had to scale the load.
Athletes who are able to should be taking the barbell from the floor.
Mobility
Hurdler to Hamstring Stretch
Foam Roll Lats
Foam Roll Upper Back