• 061517 WOD Thursday

    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