CrossFit Weddington – CrossFit
Work Prep 1 (No Measure)
3 minutes of Zone1
+
7-9 minutes of mobility / activation work
*ankles, hips, t-spine, shoulders
*foam roll lats
*lacrosse ball pec
*foam roll hamstring down to calves
*side lying 5lb ext. rot. x 10/side
*half kneeling bottoms up press
*single leg RDL x 10/side
*pvc pass through x10
*monster walk
A: Front Squat (2 EMOM for 10 min @ 80%)
B: Metcon (Distance)
Single Leg Broad Jump R+L for Total Distance
C: RDL (3×8 Moderate Weight)
D: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Cal Row
8 DL 135/95
6 HPC 135/95
4 Over and Back Burpee