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: Front Squat (2 every :30 @ 50-60%x10 from the ground)
B: Combative (AMRAP – Rounds and Reps)
7 min AMRAP
7 T2B
14 Wallball 20/14
Rest 3 min
7 min AMRAP
7 Box Jump Step Down 24/20
14 KBS 24/16
Rx+ 30in box/ KBS 32/24
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side