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
A1: Single Arm Dumbell Press (3×6-8 per arm seated)
A2: Single Leg RDL (3×8-10 per Leg)
B: Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…
C: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Wallball 20/14
10 Burpee
10 K2E
100m Run
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side
1-Mile Run (Time)
Max Effort 1-Mile Run
for coach Rob…. optional