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