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: 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