CrossFit Weddington – CrossFit

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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: Hang Power Clean and Jerk (12 min to reach a heavy complex)

B: Self Paced (AMRAP – Rounds and Reps)

5×3 min AMRAP

3 Power Clean @ 75% of above wt

30 DU

2 min REST between Rounds
Pick up where you left off each round.

Finished (No Measure)

3 rounds

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min