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: 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