CrossFit Weddington – CrossFit
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