First City CrossFit – CrossFit
Workout
Weighted Step-ups (3×6 (6-6-6))
Workout
Metcon (AMRAP – Rounds and Reps)
In 12 minutes, complete as many rounds and reps as possible (AMRAP) of the following
10x Back Squat (135/95)
30x Sit Ups
Run around building
Mobility
1. Roll out outside of hips – 1 min per side
2. Roll out inside of thighs – 1 min per side
3. Ball smash the glute (sit on box) – 1 min per side
4. Banded Hamstring Stretch – 1 min per side
5. Roll out upper Glute – 1 min per side
6. Roll out lower back – 2 mins