• 061917 WOD Monday

    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: Front Squat (Work to a 1 RM)

    B: Jugg Head (AMRAP – Rounds and Reps)

    12 min AMRAP

    100m OHSAKB Walk w/ 5 Thruster every 25m

    40 DU

    10 Pull-up

    Rx weight is 16/8 but find a weight you can do the whole 100m without putting down the kb, switch arms @ 50m Mark. Rx+ 24/16

    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