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: 1 Power Snatch+1 Hang Snatch (20 min to work to a heavy lift)
100m Sled Walk after each lift
B: Rip Tide (Time)
Row 250m Hard then Row 250m Easy until you reach 3000m.
Finished (No Measure)
3 rounds
50m OH Plate Walk
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min