CrossFit Weddington – CrossFit
Work Prep 1 (No Measure)
3 minutes constant kb movement
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders
*foam roll lats
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying 5lb ext. rot. x 10/side
*bottoms up press x 10/side
*single leg RDL x 10/side
*pvc pass through x10
*monster walk
A: Turkish Get Up (Alt 1 EMOM for 8 min Plank after TGU )
B: Cold Turkey (Time)
200m Run
100m Farmer Walk 45/25
400m Run
100m Farmer Walk 45/25
800m Run
100m FarmerWalk 45/25
400m Run
100m Farmer Walk 45/25
200m Run
OR DO ….
B: Redneck Row-meo (AMRAP – Rounds and Reps)
2 Person 20 min AMRAP
P1-Row for CAl
P2-5 Burpee
100m Farmer Walk 45/25
200m Run
Beach Season (No Measure)
3 Rounds
20 Hollow Rock
20 Mtn Climber
20 Banded Crunch