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
A1: Jefferson Curl (5×5 @ moderate weight)
A2: Bulgarian Split Squats (5×5 per Leg )
Single Leg Squat with back leg on a box
B: Packie (Time)
800m Run
50 Thruster 45/35
30 Pull-up
Finished (No Measure)
3 rounds
:30 sec Hollow Rock
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min