2700 Garden Road – CrossFit
Workout
Metcon (Weight)
Every minute on the minute (EMOM) for 10 minutes, complete the following
1x hang squat snatch
1x squat snatch
Workout
Metcon (Time)
Complete the following for time
400m run
3 rounds of
12x, 9x, 6x of
Power cleans (135#/95#)
Handstand push-ups
400m run
Mobility
1. Ball Smash the calf – 1 min per side
2. Roll out the quads – 1 min per side
3. Roll out the lower back – 1 min
4. Ball smash between the shoulder blades.
5. Ball smash the hamstrings on a box – 1 min per side