First City CrossFit – CrossFit
Workout
Metcon (Time)
21-15-9 Thrusters, Calorie Row
Metcon (No Measure)
Tabata (4 mins of 20sec/10sec rest) hollow body holds
Mobility
1. Lax Ball in the Glutes – 1 min per side
2. Lax Ball in the Hamstring – 1 min per side
3. Banded Hamstring stretch – 1 min per side
4. Foam roll the hips – 1 min per side
5. Foam roll the lower back – 2 mins
6. Banded Runners Lunge – 1 min per leg
7. Ab Stretch (elbows pulling back, or cobra) – 1 min