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: Bulgarian Split Squats (3×7 per Leg)

Single Leg Squat with back leg on a box

B: Hip Bridge (3×10 )

C: Metcon (AMRAP – Reps)

2 Rounds (16 min total)

2 min AMRAP

200m Run

Max Seated DB Press 45/25

2 min AMRAP

200m Run

Max DU

2min AMRAP

200m Run

Max Ring Dips / DB Floor Press

2min AMRAP

200m Run

Max K2E

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