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: 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