CrossFit Weddington – CrossFit

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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