First City CrossFit – CrossFit
Skills Development
Speed Agility Ladder Drills
2-foot hop / foot swap (both sides)
jumping jack / two fwd, one back
2-in, 1-out / 2-in, 2-out / 1-in, 2-out
fwd trailing foot wag (both ways)
side ways trailing foot wag
Workout – Circuit
Complete 3 rounds of the following with 1 min rest between rounds. Perform each of the movements below for 40 seconds then take 20 secs to switch.
Battle Ropes
Side Stepping Hurdles
Tire Hits
Paralette Tuck-Thrus
Bench hop-overs
Tire Flips or Row
XBOX
Mobility
Test Front rack with PVC pipe
1. Ball Smash between the shoulders – 2 mins per side
2. Roll out the lats – 2 min per side
3. Roll out the upper back – 2 mins
4. Roll out the lower back – 2 mins
5. Banded Overhead with Ext Rotation – 2 mins per side
Re-Test Front Rack with PVC pipe