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
10 min of Skill work or mobility. Open Athletes REST and Mobility ONLY TODAY!

A: Last Chance (Distance)

10 Rounds

:30 sec Row ALL OUT EFFORT

2:30 Active Row

Score is total meters

Finished (No Measure)

3 rounds

:30 sec Hollow Rock

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min