CrossFit Weddington – CrossFit
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