CrossFit Weddington – CrossFit
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