CrossFit Weddington – CrossFit

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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: Hang Clean (5@60%, 3@70%, 1@80%)

B: Back Squat (5@60, 5@70%, 3-5@80%)

C: Bumble Bee (Time)

3 Rounds

21 Cal Row

15 DB Power Cleans 45/25

9 Alt DB Lunge 45/25

6 Burpee

Finisher (No Measure)

3 Rounds

20 Banded Face Pulls

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch