First City CrossFit – CrossFit
Warm-up
row 500 – or jump rope 2 minutes
walking stretch/reach and stretch
lunge twist/lunge arm up
groiners
side lunge/air squat
inch worm/burpee broad jump
Foam Roller Thoracic opener
barbell roller over head stretch
STO warm up
Metcon (AMRAP – Rounds and Reps)
In 12 minutes achieve as many rounds and reps as possible, of the following:
10 Bar Facing Burpees
12 Push Press (C:115/80) (Rx:95/65) (A:75/55)
25 Double Unders/50 Singles