First City CrossFit – CrossFit
Workout
The Admiral (Time)
Complete 3 rounds for time of the following
20x Burpees
20x Front Squat (135#/95#)*
20x Box Jumps (24″/20″)
* The bar starts from the ground
Mobility
1. Roll out the IT Band / side of the hip – 1 min per side
2. Ball smash the hamstring on a box – 1 min per side
3. Ball smash the glutes – 1 min per side
4. Roll out the front of the thighs – 1 min per side.
5. Roll out the inside of the thighs – 1 min per side