Sun 6/07/15

First City CrossFit – CrossFit

View Public Whiteboard

(No Measure)

Warm Up

a) 3 minute row @ 70% effort

b) 3 rounds @ 60% effort

10 jumping jacks

10 push ups

10 air squats

10 jumping lunges

c) 3 rounds of 10 wall balls (light weight)

Metcon (Time)

21, 15, 9, 6

row for calories

hang squat clean (95/65)

Cool Down

banded bully stretch

overhead soft tissue lacrosse smash

glute tissue lacrosse smash

calf tissue lacrosse smash