CrossFit Weddington – CrossFit

View Public Whiteboard

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