• 081117 WOD Friday

    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