CrossFit Weddington – CrossFit

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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