CrossFit Weddington – CrossFit
Work Prep 1 (No Measure)
3 minutes of Zone1
+
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
*half kneeling bottoms up press
*single leg RDL x 10/side
*pvc pass through x10
*monster walk
A: Sumo Deadlift (10 min to work up to a heavy lift NOT A 1RM)
B: JFTBirthday (AMRAP – Reps)
4×3 min AMRAP’s
400m Run
then Max DL’s 225/155
Rest 2 min between rounds
Rx+ 275/195
C: Metcon (No Measure)
3 rounds
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min