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: Hang Clean and Jerk (Work to a heavy lift. )

B: LEGACY (AMRAP – Rounds and Reps)

10 MIN AMRAP

3 POWER CLEAN 135/95

6 BURPEE

9 BOX JUMP 24/20

RX+155/105

C: 2 min Max Cal SkiErg (Calories)

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch