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