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
Banded Wall Clocks

A1: Single Arm Seated Arnold Press (4×7 per Arm opt half kneeling)

Rx+ Filly Press

A2: Banded Pull Apart (No Measure)

4×20 reps with orange band

B: Strict Pull-up (15 banded pull downs after each set)

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…

C: Push-ups (4xMR in :30 sec to an ABMAT )

Max banded tricep ext and 20 Face Pulls after each set. Rest 2 min

D: Metcon (No Measure)

3 Rounds NFT

10 Alt DB Curl

20 Psoas March

10 Russian Twist

1 min Double KB Front Rack Hold

Rest 2 min

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