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: 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