CrossFit Weddington – CrossFit
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