First City CrossFit – CrossFit
Workout – For Time
FCCF – deadlift, push-up, box jump (Time)
Complete the following exercises with the rep scheme for time
10x, 8x, 6x, 4x, 2x, 4x, 6x, 8x, 10x
Deadlift 185/135
Push up
Box jump 24/20
Mobility
1. Scorpion stretch – 1 min per side
2. Banded Hamstring stretch – 1 min per side
3. Calf stretch – 1 min per leg
– 30 secs – hip forward, knee straight
– 30 secs – knee forward
4. Foam roll the back –
5. Dual banded chest stretch
Dual banded chest stretch uses two green bands. Each band is attached to an upright for a lifting station on the rig at about chest height. Slide one arm through each band to the elbow and lean away from the rig. The bands should be pulling the arms back stretching the chest.