CrossFit Weddington – CrossFit
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