First City CrossFit – CrossFit
Workout – Weightlifting
Push Press (5×3 @70% of 1 Rep Max)
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 mins of
20x mtn climbers
10x burpee box jumps
5x goblet squats (53#/35#)
1x rope climb
Mobility
1. Banded Bowler – 1 min per side
2. PVC pipe Front Rack stretch – 1 min per side
3. Roll upper back with arms overhead – 2 mins
4. Lax ball between the shoulder blades – 1 min per side
5. Foam roller up the spine, palm up, arms overhead – 1 min per side