First City CrossFit – CrossFit
Workout
Skill/Strength 5x 2 Push Press + 2 Jerk.
Skills Development
Technique Practice: Muscle Ups & Hand Stand Push Ups
Workout
Metcon (Time)
Complete the following for time
10-8-6-4-2 clean and jerks (135/95)
with the following between each set of clean & jerks
2 Muscle Ups
4 Hand Stand Push Ups
8 Kettle Bell Swings
Mobility
1. Ball smash shoulder – 1 min per side
2. Ball smash glutes – 1 min per side
3. Ball smash hamstring – 1 min per side
4. Roll out side of hip – 1 min per side
5. Monster Quad / Couch Stretch – 1 min per side