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 – Weightlifting
Floor Press (5×3 building to a heavy 3)
Workout
Metcon (Time)
Complete the following for time
400m run
10x wall walks
400m run
50x OH walking lunges (45/25)
400m run
10 wall walks
400m run
Mobility
1. Ball smash bottom of foot – 1 min each
2. Ball smash glutes – 1 min each
3. Banded hamstring stretch – 1 min each
4. Banded abducctor stretch – 1 min each
(leg comes accross the body)