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