CrossFit Weddington – CrossFit
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