First City CrossFit – CrossFit
Workout
Metcon (Time)
Complete the following for time
5 rounds of
Run 400m
20x burpees
20x wall balls
20x jumping lunges
Mobility
1. Calf stretch – 1 min per leg
2. Banded Hip Extension Lunge – 1 min per side
3. Banded “Bowler” – 1 min per side
4. Roll out Quads – 1 min per side
5. Roll out Upper back – 2 mins
6. Ball smash trap against rig upright – 1 min per side