CrossFit Weddington – CrossFit

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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