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: Betz (Calories)

(0:00-10:00)

:30 sec Row for Cal

1:30 Active Row

(10:00-20:00)

2 min Plank Elbows

1 min ABMAT

1 min Russian Twist 25/15

1 min Squats

1 min Mtn Climbers

1 min Flutter Kicks

1 min Plank

1 min Rest

(20:00-30:00)

:30 Sec Row forCal

1:30 Active Row

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch