First City CrossFit – CrossFit
Skills Development
Pull Up – Work on kip, butterfly, strict, or static holds slow down
Workout
Metcon (Time)
For time, complete 2 rounds of
22x front squat (135/95)
22x pull ups
2x wall climbs
400m run
Mobility
1. Banded Triangle Hamstring stretch – 1 min on each leg
2. Lax ball on the calf – 1 min on each leg
3. Lax ball between the shoulder blades- 1 min on each side
4. Lax ball in the lats – 1 min on each side
5. Lax ball inside the knee – 1 min on each leg
6. Foam roll inside of the thigh – 1 min on each leg