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

A1: Floor Press (5×3 )

A2: Reverse Grip BB Row (5×5 )

B: Strict Pull-up

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…

C: Shoulder Be Burnin (AMRAP – Rounds and Reps)

10 min AMRAP

10 HRPU

20 KBS 24/16

50m DB Front Rack Walk 45/25

Deliverance (No Measure)

3 Rounds

:30 sec Paddle PVC forward in V-Up

:30 sec Paddle PVC backwards in V-Up

REST 1 minute