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
BB Warm-up
A: 1 Push Press + 2 Push Jerk
15 min to Reach a Heavy Complex
B: Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…
C1: Metcon (Time)
@ 0:00
3 Rounds
200m Run
15 BWDL
C2: Metcon (AMRAP – Rounds and Reps)
@ 10:00 min Mark
10 Minute AMRAP
30 ABMAT
10 Push-up
100m Farmer Wak 45/25
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch