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: Shoulder Press (3@70, 3@80,3@90 of 90%)

B: Barbell Row (3×8 at a moderate weight)

C: Pushy Russian (Time)

21-15-9-6-3

Russian KBS 24/16

Push Press 95/65

200m Run

Rx+ 32/24 KB

115/85 PP

Finish It (No Measure)

3 Rounds

20 Face Pulls

30 Banded Pull Aparts

:30 Side Plank each Side