2700 Garden Road – CrossFit
Workout – Weightlifting
Back Squat (5x, 5x, 3x, 3x, 3x, 1x, 1x, 1x)
Workout
Metcon (Time)
Complete 3 rounds of the following
21x wall balls (20#/14#)
15x Hand-release Push-ups
9x Toes-to-Bar
(ideally under 6 mins, 10min time cap)
Mobility
1. Ab Stretch – 1 min
2. Ball Smash the chest – 2 mins per side
3. Roll out the Quads – 1 min per side
4. Roll out the inside of the thigh – 1 min per side
5. Roll out the IT Band / outside of the thigh – 1 mis per side
6. Ball smash the hamstring – 1 min per side