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: 20″ Box Step Up (3×8-10 Step up per Leg)
B: Glutiny (AMRAP – Rounds and Reps)
4 Rounds
12 Pull-ups
9 Box Jump Step Down 24/20
6 Power Clean and Jerks, 135/95
400 meter run
Rx+ 155/105
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch