CrossFit Weddington – CrossFit
Bandazled (No Measure)
3 min Zone 1
5 min Foam Roll and Couch Stretch
E:30 for 5 min
E: Banded Complex
O: 10 Alt Lunge & 10 Squat
switch every :30 between movements
Floor Press (3 EMOM fro 9 min @ 65% chains or bands opt)
DB Row (3×8 at Moderate Weight)
Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…
Slap Happy (AMRAP – Rounds and Reps)
10 min AMRAP
5 Pull-up
7 HRPU
9 Slamball 20/15
Rx+ 5 Strict PU, 30lb Ball
Metcon (No Measure)
3×20 ABMAT
3×20 Hollow Rock
