2700 Garden Road – CrossFit
Sweatshirts arriving next week!
Email info@firstcitycrossfit.com and let us know you have signed up for the CF Open if you have not already done so.
Workout – Weightlifting
Please remember to use the platforms. Thank you!
Deadlift (3×5, 3×3 increasing load)
Workout – AMRAP
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible (AMRAP) in 8 mins of the following
4x bar muscle-ups
8x Power Cleans (155#/105#)
12x bar-over burpees
Please use platforms for Power cleans over 110lbs
Mobility
1. Ball smash the shoulder – 1 min per side
2. Roll out the lower back – 1 min per side
3. Roll out the upper back – 1 min per side
4. Roll out the from of the hips / quads – 1 min per side
5. Ball smash the glutes – 1 min per side
6. Roll out the side of the hips / IT band – 1 min per side.