Announcements
Next Oly Lifting sessions starting June 30th and July 2nd – Register today by going to https://firstcity.fit/workshops/
First City CrossFit – CrossFit
Push Press (Push Press 5 x 3 @ 75-80% )
When using a % athletes should use the same load across all 5 sets. Athletes should have two or three warm up sets depending on how heavy they will go. Newer athletes should use a load that they can move well across all five sets and focus on mechanics.
Metcon (AMRAP – Rounds and Reps)
Partner Row and Push Press
(in teams of two)
15 min AMRAP
20 cal row
20 Single DB/KB Push Press
10L/10R
(55/35)
As soon as partner A gets off of the rower, patner B jumps on.
Mobility
Banded bowler stretch – 1 min each side
Banded deltoid stretch 1 min each side
(turn into band so arm is across front of body)
Banded runners lunge – 1 min each leg
Calf stretch on floor or wall – 1 min each leg