CrossFit Weddington – CrossFit

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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: 13.2ish (AMRAP – Reps)

Complete as many rounds and reps as possible in 10 minutes of:

115/75 Shoulder to Overhead, 5 reps

115/75 Deadlift, 10 reps

15 Box Jump Over, 24″ box
This will be run like an Open WOD. We will judge and score this like an Open WOD. It’s a week away!

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch