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