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%+5lb of 1RM)

B: Pita Chips (AMRAP – Reps)

Teams of 2

10 min Row for Cal

switch every 250 meters

Rest 2 min

8 min Run

switch every 100m

Rest 2 min

8 min Cindy

Switch each movement

Finalizer (No Measure)

3 Rounds

:30 sec Couch Stretch per Side

1 min Down Dog

:30 sec Pigeon Stretch per Side

20 Face Pulls

1 min Straddle Stretch