First City CrossFit – CrossFit
Workout – Weightlifting
Thruster (5 x 1)
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 8 minutes of
3 Power cleans (135/95)
Sprint 100m
6 Power cleans (135/95)
Sprint 100m
9 Power cleans (135/95)
Sprint 100m
….. increasing Power cleans by 3 each round.
Mobility
1. Roll out quads with barbell – 2 mins
2. Ball smash the calf – 1 min per leg
3. Roll out the Lats – 1 min per side
4. Banded Hamstring stretch – 1 min per side
5. Pigeon pose – 1 min per side