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: 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