Announcements
This Saturday (Memorial Weekend) at the 10am WOD we will be hosting “Team RWB – 21 Guns” inviting active military and veterans from the area to come workout and connect with the local community. Please see the email sent out for more details.
First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5×1)
Workout
Metcon (No Measure)
Every minute on the minute (EMOM) for 10 minutes, complete the following
ODD – 10 DB/KB Single arm OHS
(alternate arms per round. AHAP with good mechanics)
EVEN – 10 alternating pistols
Mobility
1. Banded Bowler Shoulder – 2 mins per side
2. Ball smash between the shoulder blades. – 2 mins
3. Roll out the upper back and shoulders – 2 mins