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: Bulgarian Split Squats (3×7 Reps per Leg)
Single Leg Squat with back leg on a box
B: Symptoms Include……. (AMRAP – Reps)
:20 sec AMRAP Wallball EMOM 8 min
C: Metcon (AMRAP – Reps)
12 min AMRAP
3 Cal Row
3 Alt DB Snatch 45/25
3 Burpee
6 Cal Row
6 Alt DB Snatch 45/25
6 Burpee
9,9,9,12,12,12,……
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch