CrossFit Weddington – CrossFit

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Warmer (No Measure)

3 min Constant Plate Movement

Foam Roll T’s and Lat

3-5 min Mobility

Monster Walk

3 Round NFT

10 Alt Lunges

10 Push-up

10 ABMAT

A1: Turkish Get Up (5×3 ONLY to Bridge per side)

A2: Kettlebell Windmill (5×3 per Side)

A3: Banded Pallof Press (Weight)

3×8-10 reps per side

B: Metcon (No Measure)

10 Rounds

2 Person Team

P1- 100m Farmer Walk 45/25

P2- Row 200/150m
10 Rounds each and there is an option to mix in heavy sled pulls

Finishing Act (No Measure)

3 Rounds

20 Banded Tricep Ext

1 Min Plank

20 Mtn Climbers

1 min Down Dog

:30 Couch Stretch per Side