First City CrossFit – CrossFit
Skills Development
“Gymnasty” Progression
Every minute on the minute for 10 minutes
on odd minutes, 3-5 muscle-ups or 5-8 strict pull-ups
on even minutes, 3-5 handstand push-ups
Workout
Metcon (Time)
Complete the following for time
15-12-9-6-3 of
Hang Squat Clean Thrusters
Chest-to-Bar Pull-ups
Heaviest 4 lifters please use the platforms, others use double rubber, please.
Mobility
1. Monster Quad / Couch Stretch – 1 minute per leg
2. Ball Smash inside of the knee – 1 min per side
3. Test back against the wall arms overhead
4. Roll out the lats – 2 min per side
5. Banded bowler – 2 mins per side
6. Ball Smash between the shoulder blades – 2 mins per side
7. Re-Test back against the wall arms overhead