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: 1 Power Snatch+1 Hang Snatch (12 min to a heavy complex NOT a 1RM)
3-5 High Box Jumps after each set
B: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
7 Power Snatch 95/65
200m Run (2x100m)
Sub power cleans at the same weight if you can’t snatch
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side