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 (3@60%, 2@70%, 1@80% add 10lb to last week (wk6))
B: Back Squat (3@60%, 2@70%,1-3@80% add 10lb to last week)
C: Sprung (AMRAP – Rounds and Reps)
12 min AMRAP
50 Wallball Buy-in
then:
5 Power Clean & Jerk 135/95
100m Run
Rx+ 165/115
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch