First City CrossFit – CrossFit
Skills Development
Double Unders practice, for skilled athlete’s 3 rounds of 50 double unders
Workout
Metcon (No Measure)
Every minute on the minute (EMOM) for 12 minutes, complete the following
On odd minutes 15 Barbell Sumo Deadlift High Pulls (75/55)
On even minutes 10 sit ups & 10 push-ups
Mobility
1. Calf stretch – 1 min per leg
– 30 sec straight knee, hip forward
– 30 sec knee foward
2. Banded Chest & Shoulder stretch
– rubber band from rig to elbow, then lean forward
3. Cobra stretch & Childs pose
– 30 sec each x2
4. Foam roll or lax ball out the Glutes
– 1min per side
5. Foam roll thorasic spine – 2mins