First City CrossFit – CrossFit
Workout
Metcon (Weight)
Thruster Progression
Every minute on the minute (EMOM) for 10 minutes, complete the following
2x Thruster
adding 5 lbs from 5/18
Workout
Metcon (Time)
Complete the following for time
40, 30, 20 reps of
Plated OH walking lunges (45/25)
20, 15, 10 reps of
Toes to bar
Mobility
1. Banded Bowler – 1 min per side
2. Ball smash between the shoulders – 1 min per side.
3. Roll out the upper back* – 2 mins
4. Roll out the Quads – 1 min per side or 2 mins total
* self hug and roll side to side