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: Shoulder Press (3@70, 3@80, 3@90% of 90%+5lb of 1RM)
B: Pita Chips (AMRAP – Reps)
Teams of 2
10 min Row for Cal
switch every 250 meters
Rest 2 min
8 min Run
switch every 100m
Rest 2 min
8 min Cindy
Switch each movement
Finalizer (No Measure)
3 Rounds
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
20 Face Pulls
1 min Straddle Stretch