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
100m Run
Box Squat (2 EMOM at 65% for 10 min w/ 3 box jump per rnd)
Go Vote (AMRAP – Rounds and Reps)
4 min AMRAP
10 Thruster 95/65
7 T2B
REST 2 min
4 min AMRAP
10 DU
7 Wallball 20/14
REST 2 min
4 min AMRAP
10 HPC 95/65
7 S2OH 95/65
Rx+135/95
Metcon (No Measure)
3 Rounds
Bulgarian Split Squats 8 per leg
Jefferson Curl 6
both of these movements are for form not speed.