CrossFit Weddington – CrossFit

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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