First City CrossFit – CrossFit
Workout
Metcon (Time)
Complete the following as partners for time
50x, 40x, 30x, 20x, 10x of
Power Clean (135#/95#)
Bar-over burpees
Shoulder-to-Overhead
Toes-to-Bar
Mobility
1. Forearm and Wrist stretches – 2-4 minutes
2. Ball smash between the shoulders – 2 mins per side
3. Roll out the lower back – 2 mins
4. Roll out the IT Band / outside of the hips – 1 min per side
5. Ball smash the hamstrings – 1 min per leg