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: Clean or Snatch (Weight)

15 min to Work up to a Heavy Clean or Snatch

B: Metcon (AMRAP – Reps)

5×2:30 min AMRAP

10 Burpee

10 Power Snatch 95/65

Max DU in Remaining Time

REST :30 sec between Rnds

Only count DU

Be Movin (No Measure)

3 min Zone 1

Wall Squats x10 with pause in bottom

Lunge Complex x 50 ft

Leg Swings x20 per side

Single Leg RDL x10 per leg

Banded GM x20

Banded Complex x3 w/ 5 per spot

Bottoms Up Press x10 per side

Hip and Ankle Mobility

Monster Walk x 50 ft each way