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 (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