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: Box Squat (2 EMOM @60% for 10 min)

A2: Box Jumps (1-2 EMOM for 10 min)

B: Front Rack KB March (3x80ft with KB in Bottoms Up position. 40ft in eac)

C: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100 DU Buy-in

then AMRAP the remaining time of:

10 Alt Box Stepup w/ KB

20 KBS 24/16

100m Farmer Walk 45/25

Finish It (No Measure)

3 Rounds

20 Face Pulls

30 Banded Pull Aparts

:30 Side Plank each Side