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 Wall Facing Handstand Holds

Monster Walk

Single Leg RDL

A: Metcon (AMRAP – Rounds and Reps)

2 Person Teams

8 min AMRAP

5 DL 135/95

5 Over the Bar Burpee

“Athlete 1 completes a full round and athlete 2 rest”

REST 2 MINUTE

B: Metcon (Time)

800m Run Together with 1 50/30lb ball. Athletes can switch as needed, and both must finish together.

Rest until 20 min Mark Then

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

1 Rnd CIndy

3 Cluster 95/65

“each athletes completes a full round before switching”

Rx+135/95

Finalizer (No Measure)

3 Rounds

:30 sec Couch Stretch per Side

1 min Down Dog

:30 sec Pigeon Stretch per Side

20 Face Pulls

1 min Straddle Stretch