CrossFit Weddington – CrossFit

View Public Whiteboard

Cotton Candy Sweet as Gold (No Measure)

4 Round NFT

100m Run

5 T2B

7 Push-up

9 Squats
If you can, sub the Push-ups for 3 Wall Walks with a 20 sec hold at the top.

Then Foam Roll, Scorpion, and Banded Complex

Floor Press (12 min to reach a 1RM)

1 set of 8 at 75%

Reverse Grip BB Row (3×8 Moderate Weight)

Hambone (Time)

15, 12, 9

HSPU

Burpee

Seated DB Press 35/25

Rx+

Strict HSPU

45/35 DB

Metcon (No Measure)

3 Rounds with 1 min Rest between

1 min Plank with banded Resistance

1 min Flutter Kicks

then

3×30 Face Pulls