CrossFit Weddington – CrossFit

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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