First City CrossFit – CrossFit
Workout
Metcon (Time)
Complete for time
15x Deadlifts (225/155)
6x Box Jumps
12x Deadlifts (225/155)
6x Box Jumps
9x Deadlifts (225/155)
6x Box Jumps
6x Deadlifts (225/155)
6x Box Jumps
9x Deadlifts (225/155)
6x Box Jumps
12x Deadlifts (225/155)
6x Box Jumps
15x Deadlifts (225/155)
6x Box Jumps
Mobility
1. Cat Cow Poses alternating – 1 min
2. Roll out the lower back – 1 min
3. Pigeon Pose – 1 min per side
4. Banded Hamstring stretch – 1 min per side
5. Ball Smash Calf muscle – 1 min per sied
6. Banded Ankle with foot on a plate – 1 min per side