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: 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