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: 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