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: Seated DB Shoulder Press (4 sets of 8-10 )
A2: Reverse Grip BB Row (4×8-10 )
B: Block Party 1 (Time)
Teams of 2 must complete the following:
3 rounds for time:
1K row
30 DL @ 185/125
**Teammates will alternate the row every 30 seconds and switch back and forth every 5 reps on the DL. Teammates must tag to switch roles.
***Teammates can scale DL weight up to 205/135 or 225/155 if they each can move this with really good form. Teammates can also scale down as they need to.
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side