First City CrossFit – CrossFit
Skills Development
“GymNasty”
Every minute on the minute (EMOM) complete the following
on odd minutes, 3-5 HandStand PUs
on even minutes, 8-10 Toes-To-Bar
Workout – For Time
Metcon (Time)
Complete the following for time
10 Front Squats (135/95) *
10 Pull-ups
10 Hand-Release Push-ups
* Take the bar from the ground, not from the rack
Mobility
1. Ball smash the chest – 2 mins per side
2. Scorpion – 1 min per side
3. Roll out the Lats – 1 min per side
4. Banded Bowler – 1 min per side
5. Roll out the Hamstring – 1 min per side
6. Ball Smash the Glutes – 1 min per side