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

*pistol Practice

A: Snatch Pull + Hang Power Snatch Double (15 min to work to a Heavy Complex)

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

21 DU

14 ABMAT

7 Russian KBS 24/14

Rx+ 32/24

2 min Max Cal SkiErg (Calories)

Finished (No Measure)

3 rounds

50m Baby Carry w/ KB

:30 sec Side Plank per Side

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min