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: 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