CrossFit Weddington – CrossFit

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

A1: Half Kneeling Land Mine Press (4×8-10 per Arm)

A2: Rear Delt DB Flies (4×8-10)

B1: DB Row (3×5-7 per Arm Heavy)

B2: Push-ups (3xMax Reps in :30sec)

C: Don’t Drop Baby (AMRAP – Rounds and Reps)

10 min AMRAP

100m Baby Carrie 50/20 slamball

200m Run

Finished (No Measure)

3 rounds

50m OH Plate Walk

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min