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
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