First City CrossFit – CrossFit
Workout
Every minute on the minute for 10 minutes at 70% of 1RM
1x Power Clean
1x Hang Squat Clean
1x Front Squat
CrossFit Games Open 13.4 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Mobility
1. Roll out lower back – 2 mins
2. Ball Smash between the shoulder blades – 1 min per side
3. Ball Smash inside the knee – 1 min per side
4. Abs stretch – 1 min
5. Supine Twist – 1 min per side
6. Supine Banded Hamstring and Hip – 1 min per side