CrossFit Weddington – CrossFit

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Work Prep 1 (No Measure)

3 minutes constant kb movement

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

*bottoms up press x 10/side

*single leg RDL x 10/side

*pvc pass through x10

*monster walk

A: RDL (5×3 @70% of DL w/ 3-5 sec Eccentric )

B: Bulgarian Split Squats (3×5 per Leg)

Single Leg Squat with back leg on a box

C: 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…

Buddy (Time)

5,10,15,20,25,20,15,10,5

Slamball 20/15

ABMAT

Finisher (No Measure)

3 Rounds

20 Banded Face Pulls

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch