• 101217 WOD Thursday

    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