CrossFit Weddington – CrossFit
Active Mobility (No Measure)
5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Wall Facing Handstand Holds
Monster Walk
Single Leg RDL
A: Metcon (AMRAP – Rounds and Reps)
2 Person Teams
8 min AMRAP
5 DL 135/95
5 Over the Bar Burpee
“Athlete 1 completes a full round and athlete 2 rest”
REST 2 MINUTE
B: Metcon (Time)
800m Run Together with 1 50/30lb ball. Athletes can switch as needed, and both must finish together.
Rest until 20 min Mark Then
C: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
1 Rnd CIndy
3 Cluster 95/65
“each athletes completes a full round before switching”
Rx+135/95
Finalizer (No Measure)
3 Rounds
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
20 Face Pulls
1 min Straddle Stretch