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: Jefferson Curl (3×5-7 reps)
B: Bulgarian Split Squats (3×5-7 per leg)
Single Leg Squat with back leg on a box
C: Ace of Spades (AMRAP – Reps)
5 Rounds for Reps
1 min Row for Cal
1 min Box Jump Step Down 24/20
1 min Wallball 20/14
1 min Rest
Finishing Act (No Measure)
3 Rounds
20 Banded Tricep Ext
1 Min Plank
20 Mtn Climbers
1 min Down Dog
:30 Couch Stretch per Side