First City CrossFit – CrossFit
Workout – Weightlifting
Back Squat (5×1)
Workout
Metcon (AMRAP – Reps)
Complete 2 rounds of the following for total reps
60 sec row for calories
60 sec push-ups
60 sec kettlebell swings (53#/35#)
60 sec double-unders
Mobility
1. Ball smash the chest – 1 min per side
2. Roll out the lower back – 2 mins
3. Roll out the upper back – 2 mins
4. Ball smash the hamstring on the box – 2 min per side
5. Roll out the upper hip / outside lower back – 1 min per side