2700 Garden Road – CrossFit
Workout – EMOM
Every minute on the minute (EMOM) for 10 minutes complete the following
3x Power cleans (70-75% of 1RM)
5x Ring Dips
Workout – EMOM
“Death by 10 meters”
Run 10m in the first minute
Run 20m in the second minute
Run 30m in the third minute
continue increasing by 10m each minute until you are unable to complete the required distance in the minute.
Mobility
1. Calf stretch – 30 sec knee straight & 30 sec knee bent
2. Ball smash the calf – 1 min per side
3. Ball smash the chest – 1 min per side
4. Banded Tricep stretch* – 2 min per side
5. Monster Quad aka Couch Stretch – 1 min per side.
* With a rubber band around the rig at knee to waist height, face the right upright and reach up through the band and grab down on the band. Squat down slightly. If the right hand is in the band, turn to your left or vice versa until you are facing away from the rig and your elbow is pointing up and the thumb of the banded hand is pointing towards the neck and not away and the hand is outside the shoulder. Stand up from the squat and you should feel the band pulling down and slightly back stretching your tricep and side.