CrossFit Weddington – CrossFit

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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: Bulgarian Split Squats (4×5 per Leg)

Single Leg Squat with back leg on a box

B: Single Leg RDL (3×5-7 per Leg Heavier than normal)

C: Bennie and the Jets (AMRAP – Rounds)

5×4 min Rounds of:

Pull-up 10/8

10 DB Hang Power Snatch Right Arm 45/25

10 DB Hang Power Snatch Left Arm 45/25

50 DU

Rest the remainder of 4 min each round

D: 1-Mile Run (Time)

Max Effort 1-Mile Run

Finishing Act (No Measure)

3 Rounds

20 Banded Tricep Ext

1 Min Plank

20 Mtn Climbers

1 min Down Dog

:30 Couch Stretch per Side