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
Kipping Warm-up

A: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Burpee

10 Thruster 45/35

15 ABMAT
There will be 12 min rest between A and B.

B: Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

3, 6, 9, 12,….ect

Thruster 95/65

Pull-up

Rx+ C2B

Finished (No Measure)

3 rounds

:30 sec Hollow Rock

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min