CrossFit Weddington – CrossFit
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: Front Rack KB March (3x50ft per side w/ 5 Bottoms Up Press per arm )
A: Front Rack KB March (3x50ft per side w/ 5 Bottoms Up Press per arm )
B: Trigger Happy (AMRAP – Rounds and Reps)
20 min Partner WOD
P1-Run 400m
P2-250m Row
20 ABMAT
15 KBS 24/16
10 Goblet Squat 24/16
P1 completes the run and waits for P2 to complete round of work.
Finalizer (No Measure)
3 Rounds
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
20 Face Pills
1 min Straddle Stretch