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 (10 Reps at a weight you can move well)
B: Wing-nut (AMRAP – Rounds and Reps)
5 Rounds
Start a new round every 5 min
400m Run
12 DL 135/95
9 HPC 135/95
6 PJ 135/95
Rest until the 5 min mark.
Finalizer (No Measure)
3 Rounds
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
20 Face Pulls
1 min Straddle Stretch