CrossFit Weddington – CrossFit

View Public Whiteboard

Dyno (No Measure)

3-4 Minutes of Constant KB Movement

10 Wall Squat

Wall Angels

10 HRPU

10 Pull-up

Banded Complex

Sampson Stretch

Scorpion

Foam Roll Upper T’s

Shoulder Press (12 min to work up to a 5RM)

Reverse Grip BB Row (3×10-12 Moderate Weight)

3 sets of Banded Face Pulls

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Hang Power Clean 135/95

7 Burpee

100m Farmer Walk 45/25

Rx+ 155/105 + 9 Burpee

Metcon (No Measure)

3 Rounds NFT

:30 Side Plank each Side

20 Paused Banded Crunch
Foam Roll and Stretch