CrossFit Weddington – CrossFit

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Wobble Wobble (No Measure)

3 min Constant KB Movement

Scorpion

Banded Complex

Sampson Stretch

Then:

3 Rounds NFT

10 V-up

10 Push-up

10 Squat
Scorpion

Wall Angels

Banded Shoulder Mobility

Shoulder Press+Push Press+Push Jerk (15 min to Reach a Heavy Complex)

Movements are to be done without dropping the bar and touch and go.
Max Strict Press at 50% of Complex

Add 10 (AMRAP – Rounds and Reps)

10 min AMRAP

10 Push-up

10 Squats

20m Sprint (2×10)

Add 1 20m Sprint each Round

Metcon (No Measure)

3×30 Banded Tricep Ext

3×30 Mtn Climber

3×20 Hollow Rock