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