Announcements
Next Oly Lifting sessions starting June 30th and July 2nd – Register today by going to https://firstcity.fit/workshops/
First City CrossFit – CrossFit
Workout – EMOM
OT :90 for 15 min (10 sets)
5 HPC*
15 hand release push ups
*choose a load you can complete unbroken but will be EXTREMELY challenging in later rounds
Newer athletes can modify to a medium load Deadlift
Workout
Two sets for quality
10 ring rows
1 min rest
1 min hollow rock
1 min rest
Mobility
Forearm Stretch on Floor – 1 min
Cobra to Childs Pose x 5
Ball Smash Chest – 1 min per side
Scorpion Stretch x 10