CrossFit Weddington – CrossFit

Pre Workout (No Measure)

400m Jog

7minutes 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

3 Rounds

1 min Jump Rope

1 min to complete 50ft Bear Crawl and 50ft Lunges

A: Single Arm Seated Arnold Press (3×8-10 per arm)

B: Rear Delt DB Flies (3×8-10)

C: Single Leg RDL (3×8-10 per Leg)

D: Winter Break (AMRAP – Reps)

4 Rounds

1 min AMRAP

20 DU/Max Ring Dip

Rest 1 min

1 min AMRAP

20 ABMAT/Max Renegade Row 45/25

Rest 1 min

1 min AMRAP

10 Alt Lunge w/ DB 45/25/ Max Alt DB Snatch

Rest 1 min
Only count max reps as reps…

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch