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
A1: Floor Press (3 EMOM @ 65% for 10 min (30X0))
A2: RDL (3 EMOM @ 50% of DL for 10 min (31X0))
B: Does this Count (AMRAP – Reps)
10 Rounds
:30 sec Row for Cal
:20 sec Burpee
:10 Slam Ball 20/15
REST 1 min
Metcon (No Measure)
3 Rounds NFT
1 min Battling Ropes
20 ABMAT