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