First City CrossFit – CrossFit
Workout
Metcon (Weight)
Every minute on the minute (EMOM) for 10 minutes, complete the following
1x Power snatch
1x Hang Squat Snatch
Workout – For Time
Metcon (Time)
For time, complete the following
30x OH Squats (95/65)
800m run
20x OH Squats (95/65)
400m run
10x OH Squats (95/65)
200m run
Mobility
1. Pigeon pose – 1 min per leg
2. Calf Stretch – 1 min per leg
– 30 sec driving hip, straight knee
– 30 sec driving knee forward
3. Monster Quad – 1 min per leg
4. Banded Bowler – 1 min per side
5. Banded Lunge – 1 min per leg