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: Bulgarian Split Squats (5×5 per Leg)

Single Leg Squat with back leg on a box

B: Hip Bridge (3×8-10)

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…

D: Climb the Ladder (AMRAP – Reps)

10 min Ladder

DB Snatch 45/25

T2B

1,1,2,2,3,3,4,4,…..

Rx+ 50/35

Finishing Act (No Measure)

3 Rounds

20 Banded Tricep Ext

1 Min Plank

20 Mtn Climbers

1 min Down Dog

:30 Couch Stretch per Side