Announcements
Next Oly Lifting sessions starting June 30th and July 2nd – Register today by going to https://firstcity.fit/workshops/
First City CrossFit – CrossFit
Workout – EMOM
Metcon (No Measure)
Every 3 min x 12 min (4 rds)
Alternating Between
20 DB or KB Walking Lunges (hands at side, not on shoulders)
6 – 8 Strict pull ups (alternate grip each round)
Workout
Metcon (Time)
Complete 5 rounds for time of the following
15x Wall Balls (20/14)
10x Toes-to-Bar (TTB)
5x Burpees
Mobility
Monster quad/Couch stretch – 1 min each side
Foam roll lats – 1 min each
Foam roll quads – 1 min each
Foam roll inner thigh – 1 min each