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: 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