First City CrossFit – CrossFit
Skills Development
Work on Double-Unders
Athlete’s who can do DU’s, do 250 for time.
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible (AMRAP) in 15 minutes of
20x Box Jumps
20x Double Unders
20x Farmers Carry Lunges
10x Pull Ups
Mobility
1. Calf stretch – 2 mins per leg
1 min straight knee and hip forward
1 min knee forward
2. Lax ball in the calf – 1 min per leg
3. Banded “Bowler” – 1 min per side
4. Lax ball between the shoulder blades – 1 min per side
5. Pigeon Pose (box or floor) – 1 min per side
6. Banded Hamstring Stretch
7. Lax ball on bottom of foot
8. Foam Roll your back – 2 mins