CrossFit Weddington – CrossFit

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Active Mobility (No Measure)

5 min Constant KB Movement

10 Pass-through w/ OHS

Foam Roll Upper T’s

Banded Pulls

Sampson Stretch

Practice Handstand Holds
Scorpion

Face Pulls

Push Press (3 EMOM @ 50%+Micro Bands for 8 min)

Barbell Row (3×8 Moderate Weight + Micro Bands)

PowBamPow! (AMRAP – Reps)

4 Rounds of 4 min Intervals

500m Row

20 KBS 24/16

Max Thruster 95/65

Score is Thrusters

Rest 1 min between Rounds

Deliverance (No Measure)

3 Rounds

:30 sec Paddle PVC forward in V-Up

:30 sec Paddle PVC backwards in V-Up

REST 1 minute
stretch