CrossFit Weddington – CrossFit
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