First City CrossFit – CrossFit
Workout – Weightlifting
Deadlift (5×1)
Workout
Metcon (No Measure)
Every minute on the minute (EMOM) for 10 minutes, complete the following
odd minutes 3x Deadlift (65% of 1RM)
even minutes 10 Wall Balls
Mobility
1. Cat/Cow – 1 minute alternating back and forth
2. Lax ball inside and slightly above the knee – 1 min per side
3. Foam roll hamstring – 1 min each leg
4. Foam roll glutes – 1 min. each leg
5. Triangle pose hamstring – 1 min each leg
6. Banded hamstring 1min each leg.