CrossFit Weddington – CrossFit

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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: Turkish Get Up (1 EMOM for 8 min @ moderate weight focus on form)

B: Front Rack KB March (3x50ft switch arms every 25 ft)

C: Normy (Distance)

10 Rounds

2 Person Team

1 min Row Sprints

1 min Rest

1 round is when both teammates have rowed.

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch