CrossFit Weddington – CrossFit
Work Prep 1 (No Measure)
3 minutes constant kb movement
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
*bottoms up press x 10/side
*single leg RDL x 10/side
*pvc pass through x10
*monster walk
A: Power Clean (12 min to work to a heavy lift)
B: Hand to Hold (Time)
Teams of 2
2 Person Team
1 Mile Run Together- alt every 100m
100 pull ups
100 cal Row – alt every 30 sec.
100 ABMAT
Finishing Act (No Measure)
3 Rounds
20 Banded Tricep Ext
1 Min Plank
20 Mtn Climbers
1 min Down Dog
:30 Couch Stretch per Side