First City CrossFit – CrossFit
Workout
Metcon (Time)
Complete the following for time
30 Calorie Row
30 Jumping Lunges
30 Wall Balls (20#/14#)
30 Push Ups
30 Double-unders
20 Jumping Lunges
20 Wall Balls (20#/14#)
20 Push Ups
20 Double-unders
10 Jumping Lunges
10 Wall Balls (20#/14#)
10 Push Ups
10 Double-unders
20 Jumping Lunges
20 Wall Balls (20#/14#)
20 Push Ups
30 Double-unders
30 Jumping Lunges
30 Wall Balls (20#/14#)
30 Push Ups
30 Calorie Row
Mobility
10 minutes plus bonus 2 mins
1. Ball smash calf – 1 min per side
2. Ball smash chest / inside shoulder – 1 min per side
3. Monster Quad / Couch Stretch – 1 min per side
4. Banded Runners Lunge – 1 min per side
5. Roll out upper back – 1 min
6. Roll out lower back – 1 min
7. Band Ankle Mob – 1 min per side