CrossFit Weddington – CrossFit
Active Mobility (No Measure)
5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds
BB Warm-up @ 10 after the HR
1 Hang Power Clean+ 1 Hang Clean (12 min to Reach a Heavy Complex)
Both movements without dropping the Bar
Front Squat (5@65%, 5@70%, 5@75%, 5@80%)
Starts @ Half Past the Hour. Lift every 2 min.
Metcon (Time)
50 Cal Row
40 KBS 24/16
30 Cal Row
20 KBS 24/16
10 Cal Row