CrossFit Weddington – CrossFit

View Public Whiteboard

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