CrossFit Weddington – CrossFit
Pre Workout (No Measure)
3 Minutes of Zone1
+
7-9 minutes of Mobility
*Ankles, Hips, T-spine, Shoulders
*Foam Roll Lats
*Lacrosse Ball Scap
*Lacrosse Ball Pec
*Foam Roll Hamstring down to calves
*Side Lying DB ext x 10/side
*Single Leg RDL x 10/side
*Monster Walk
A: Shoulder Press (3 EMOM @50% for 9 min w/ 3sec negative “30X0”)
10 Banded Pull Apart each set
B: Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
C: Wide Grip Barbell Row (3×8 Moderate Weight)
D: Ziggy (AMRAP – Rounds and Reps)
10 min AMRAP
5 Pull-up
10 Push Press 115/85
5 T2B
100m Run
Finished (No Measure)
3 rounds
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min