First City CrossFit – CrossFit
Workout – Weightlifting
Floor Press (5×5 @75-80%)
Workout
Metcon (AMRAP – Reps)
Complete 3 rounds for time of the following
60 sec Max Effort (ME) double unders
60 sec rest
60 sec Max Effort (ME) push up
60 sec rest
60 sec Max Effort (ME) cal row
60 sec rest
60 sec Max Effort (ME) hollow rock
60 sec rest
Mobility
1. Ab stretch – 1 min
2. Scorpion pose – 1 min per side
3. Banded Chest stretch – 2 min
4. Ball smash between shoulder blades – 1 min per side