First City CrossFit – CrossFit
Workout
Complete 3 rounds of the following (not for Time)
3 Wall Walks
5 Ring Rows with False Grip
5 Strict Chest to Bar Pull Ups (scale with bands, using full range of motion)
Workout
Metcon (Time)
Complete the following for time
1000m Row
21 Push Ups
21 Back Squat (135/95)
500m Row
15 Push Ups
15 Back Squats
250m Row
9 Push Ups
9 Back Squats.
Advanced athletes should start back squats from the floor.
Mobility
1. Ball smash the chest – 2 min per side
2. Ball smash the glutes – 1 min per side
3. Ball smash the hamstring – 1 min per side
4. Banded chest stretch / Banded Bully – 1 min per side