CrossFit Weddington – CrossFit
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