2700 Garden Road – CrossFit
Workout
Complete 3 rounds not for time of the following
8-10x ring rows
60 sec Hollow rock
60 sec Plank-to-elbows / walking plank
Workout
Metcon (Time)
Complete 3 rounds each for time of the following
250m row
12x burpee box jumps
6x chest-to-bar pull-ups
3 min rest
Record your overall time including rest. Add your time for each round (not including rest) in the Notes field.
Mobility
1. Roll out your lower back – 2 mins
2. Roll out your lats – 1 min per side
3. Banded Bowler – 1 min per side
4. Ab stretch – 1 min
5. Cat-Cow – 2 min