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
A: Deadlift (3@70, 3@80, 3@90% of 90%)
B: Front Rack KB March (3x50ft on each arm)
C: Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
30 DU
10 Alt KB Snatch 24/16
Rx+ 32/24
Hollow Tabata (No Measure)
8 alt rounds of Hollow Hold and Hollow Rocks
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side