2700 Garden Road – CrossFit
Congrats to Heather, Eve, and Starlyn on their first Oly Lifting comp.
Skills Development
Speed Ladder Footwork drills
Workout
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of the following
5x pull-ups
10x push-ups
15x air squats
200m run
Optional Finisher
“Dodgeball”
Mobility
1. Scorpion stretch – 1 min per side
2. Ball smash the chest – 1 min per side
3. On back, Knee-to-armpit – 1 min per side
4. On back, Knee-across-chest – 1 min per side
4. Banded Runners Lunge – 2 mins per side
5. Banded Hamstring fwd lean – 1 min per side