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