CrossFit Weddington – CrossFit

View Public Whiteboard

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