2700 Garden Road – CrossFit
Workout
Every 90 seconds for for 8 rounds, complete the following
1x hip / high hang squat snatch
1x hang snatch
1x squat snatch (from the floor)
use 60-65% of your 1 Rep Max
Workout
Metcon (Time)
Complete the following for time
100x Double-unders
50x KB Swings (53#/35#)
80x Double-unders
40x KB Swings (53#/35#)
60x Double-unders
30x KB Swings (53#/35#)
Mobility
1. Ball smash the calf – 1 min per side
2. Roll out the lower back – 2 mins
3. Ball smash the glutes – 2 min per side
4. Roll out the IT band / outside of the hip – 2 mins per side