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: Deadlift (Work to a Heavy Lift but focus on form not Weight)

B: Metcon (Time)

400m Run every 4 min until you complete 150 Wallballs 20/14. You can do this Solo or Team. Both team members run the 400 and athlete may not start Wallballs until both athletes are back from run.

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch