CrossFit Weddington – CrossFit
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