CrossFit Weddington – CrossFit
Work Prep 1 (No Measure)
3 minutes of Zone1
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders
*foam roll lats
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying 5lb ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*pvc pass through x10
*monster walk
A: Turkish Get Up (Complete 1 every :30 sec for 6 min. form over wt)
B: Spike (AMRAP – Rounds and Reps)
Team of 2
22 min AMRAP
P1. 300m Row
P2. 5 Hang Clean 155/105
10 Wallball 20/14
then switch
Tazer (AMRAP – Reps)
3 min Clock
400m Run
Max ABMAT