2700 Garden Road – CrossFit
Workout
Complete 3 rounds of the following not for time
Handstand & Handstand walk practice
Rest for 30 seconds
8 strict supinated-grip pull-ups
Workout
Metcon (Time)
Complete 3 rounds of the following for time
800m run
20x burpees
10x pull-ups
Mobility
1. Ball Smash the traps against upright – 2 mins per side
2. Roll out the lats – 2 mins per side
3. Roll out the Quads – 2 mins per side
4. Ball Smash the chest – 1 min per side
5. Scorpion Pose – 1 min per side
6. Couch stretch – 1 min per side