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