FCCF Workout for Saturday 11.21.2015

First City CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Shoulder Press (5 x 2 @ 90%)

Rest 30 seconds

30 second top plank hold immediately into 30 second bottom plank hold.

Athletes will alternate between shoulder press and the plank with 30 seconds of rest between each.

Metcon

Metcon (2 Rounds for time)

2 Rounds Each for Time

25 Hand Release Push Ups

15 KB Swing

15 Wall Ball

rest 2 minutes

A – 44/26, 16/12

RX – 53/35, 20/14

C – 15 Plyometric Push Ups

(clapping)

53/35, 20/14