CrossFit Weddington – CrossFit

Pre Workout (No Measure)

3 Minutes of Zone1

+

7-9 minutes of Mobility

*Ankles, Hips, T-spine, Shoulders

*Foam Roll Lats

*Lacrosse Ball Scap

*Lacrosse Ball Pec

*Foam Roll Hamstring down to calves

*Side Lying DB ext x 10/side

*Single Leg RDL x 10/side

*Monster Walk

A: Turkish Get Up (1 every :30 sec for 8 min)

B: Strict Pull-up

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…

C: Oceans 11 (AMRAP – Rounds and Reps)

11 Min AMRAP

10 Cal Row

1 T2B

1 Burpee

10 Cal Row

2 T2B

2 Burpee

add 1 T2B and 1 Burpee each rnd.

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