CrossFit Weddington – CrossFit

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Wobble Wobble (No Measure)

3 min Constant KB Movement

Scorpion

Banded Complex

Sampson Stretch

Then:

3 Rounds NFT

10 V-up

10 Push-up

10 Squat

Floor Press (8×3 @ 50%+Chains )

Reverse Grip BB Row (3×8 Moderate Weight opt micro bands)

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

400m Run Buy-in

then

5 Pull-up

10 DB Push Press 45/25

20 DU

Run another 400m Run @ the 7 min Mark then pick up where you left off

Metcon (No Measure)

3×20 Banded Tricep Ext

3 x12 Landmine