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