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
*50ft Bear Crawl
*10 Goodmorning to Air Squat
A: Back Squat (5, 3, 3, 1, 1, 1, 1, 1)
B: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Slamball Over Shoulder
10 HRPU
100m Run
Core 1 (No Measure)
3 Rounds
20 Banded Psoas March
10 Russian Twist
1 min Plank
then:
:30 Couch Stretch per Side
:30 Pigeon Per Side
10 Down Dog
1 min Straddle Stretch