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