CrossFit Weddington – CrossFit
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: Metcon (No Measure)
15 min of Skill Work. Pick 1 skill and focus on it the entire time. Record your skill in the comments
B: Backlash (Time)
P1- Row
P2- 100m Sled Pull 90/70
2 Power Clean 155/105
Switch after cleans, and workout is done when team rower reaches 5000m.
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