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: Back Squat (3@70, 2@80, 1@90, 3@75, 2@85, 1@92+%)
B: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
15 Wallball 20/14
12 KBS 24/16
9 Cal Row
RX+ 32/24
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch