CrossFit Weddington – CrossFit
Go (No Measure)
500m Row or SkiErg
Then:
3 Rounds
10 Squats
10 Push-up
10 V-up or Hollow Rocks
Then:
Scorpion
Banded Complex
OHS Prep with PVC
Overhead Squat (12 min to reach a 3RM)
Front Rack Lunge (3×10 Alt Lunge @ Moderate Weight)
Metcon (AMRAP – Reps)
7 min Ladder
2 Front Squat 95/65
2 Burpee
Add 2 Reps to each per Round 2,2,4,4,6,6,8,8,…..
Deliverance (No Measure)
3 Rounds
:30 sec Paddle PVC forward in V-Up
:30 sec Paddle PVC backwards in V-Up
REST 1 minute