CrossFit Weddington – CrossFit

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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: Front Squat (2 EMOM @ 75% for 12 min “3010 first rep”)

B: Good Mornings (3×8 Moderate Weight)

C: Metcon (Time)

4 Rounds

400m Run

30 KBS 24/16

15 Alt Pistol

Finished (No Measure)

3 rounds

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min