2700 Garden Road – CrossFit
Double-Unders Friday! Bring your jump rope!
Workout
Metcon (Time)
Complete 4 rounds of the following for time
400m run with a Med Ball
20x Wall Balls
Optional Finisher
Complete 3 rounds of the following
6-8x dragon flags
rest 60 secs
10x alt shoulder taps
rest 60 sec
Mobility
1. Supine Spinal Twist* – 2 mins per side
2. Ball smash the chest – 1 min per side
3. Roll out the inside of the thigh – 1 min per side
4. Ball smash above and inside the knee – 1 min per side
5. Coaches choice!
* lay on your back, hips at 90 and knees at 90. Hands on knees and knees roll to one side. Hand on the bottom goes to the knees to ensure they remain vertically aligned. The top arm rolls up and over, head follows this arm. Deep breathes.