CrossFit Weddington – CrossFit
EMOM for 7 min of Fun (No Measure)
10 Double Unders or 14 Singles
3 Strict Pull-up
5 Push-up
7 Squat
Scorpion
Foam Roll Upper T’s
Banded Complex
3x Wall Walk w/ Hold
Shoulder Press (3 EMOM for 8min @ 60%+ opt micro bands )
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…
Quick Switch (AMRAP – Reps)
3 min AMRAP
200m Run “2x100m”
20 Wallball 20/14
20 DU
20 Cal Row
20 Dip
Rest 2 min
4 min AMRAP
Rest 2 min
5 min AMRAP
There are 100 possible reps per rnd. Score is total reps.
Metcon (No Measure)
3×30 Banded Tricep Ext
3×30 Banded Pull Aparts
3×20 DB Toe Touches