CrossFit Weddington – CrossFit
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
Start Clean Complex at 15 after
Hang Clean Complex (10 min to Reach a Heavy Complex)
1 Hang Pull
1 Hang Power Clean
1 Hang Clean
no dropping the bar between movements
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
10 Wallball 20/14
10 KBS 24/16
10 Pistol
sub lunges for Pistols
Rest 6 min
Metcon (AMRAP – Reps)
6 Rounds
1 min work / 1 min rest
10 cal Row then Max Burpee in remainder of the minute . Only count Burpees.
Do 7 min of your favorite core work
