CrossFit Weddington – CrossFit
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: Back Squat (5@65, 5@75, 5@85% of 90%+30lb)
B: Shoulder Press (5@65, 5@75, 5@85% of 90%+15lb)
C: Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…
D: 2k Row (Time)
Max Effort 2k Row
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch