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
Front Squat
B: Double Dead (Time)
50, 40, 30, 20, 10
Double Unders
10, 8, 6, 4, 2
Deadlift 225/155
Rx+ 315/215
Finished (No Measure)
3 rounds
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min