First City CrossFit – CrossFit
Skills Development
Every minute on the minute on the minute (EMOM) for 12 minutes, complete the following
1x Power Clean
1x Hang Squat Clean
1x Jerk
add 5lbs from last week.
Workout – For Time
Metcon (Time)
Complete 3 rounds for time of the following
20x Wall Balls (20/14)
20 KB swings (53/35)
Mobility
1. Roll out Lats – 2 mins per side
2. Roll out Hamstrings – 2 mins per side
3. Banded Overhead “Bowler” – 2 mins per side
4. Ball Smash the Glutes – 2 mins per side