CrossFit Weddington – CrossFit

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Pre Workout (No Measure)

3 Minutes of Zone1

+

7-9 minutes of Mobility

*Ankles, Hips, T-spine, Shoulders

*Foam Roll Lats

*Lacrosse Ball Scap

*Lacrosse Ball Pec

*Foam Roll Hamstring down to calves

*Side Lying DB ext x 10/side

*Single Leg RDL x 10/side

*Monster Walk

A: Clean or Snatch (Weight)

15 min to Work up to a Heavy Clean or Snatch

B: Duck, Duck, Goooooose (AMRAP – Rounds and Reps)

20 min AMRAP “Team or Solo”

500m Row

100m Farmer Walk 45/25

4 Wall Walk

8 Push-up

Finish It (No Measure)

3 Rounds

20 Face Pulls

30 Banded Pull Aparts

:30 Side Plank each Side