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
1 Shoulder Press, 2 Push Press, 3 Push Jerk (12 min to reach a Heavy Complex)
All 6 lifts without dropping the bar
Reverse Grip BB Row (3×8 Moderate Weight)
Metcon (Time)
21, 18,15,12, 9, 6, 3
Hang Power Clean 95/65
ABMAT Sit-up
Rx+ 115/85
Metcon (No Measure)
3 Round NFT
:30 sec Side Plank each Side
1 min Plank
1 min Rest