2700 Garden Road – CrossFit
Workout
Deadlift (5×3 @75-80% of 1 RM)
Workout
Metcon (Time)
Complete the following for time
300m run (around the building)
30x alt dumbbell snatches (55#/35#)
300m run (around the building)
30x alt pistols *
300m run (around the building)
30x alt dumbbell snatches (55#/35#)
300m run (around the building)
*scale to alt jumping lunges
Mobility
1. Monster Quad / Couch – 2 mins per side
2. Pigeon Pose – 2 mins per side
3. Banded Runners Lunge – 2 mins per side
4. Calf stretch – 1 min per side
5. Roll out the side of the hip / IT Band – 1 min per side