CrossFit Weddington – CrossFit
Warmer (No Measure)
3 min Constant Plate Movement
Foam Roll T’s and Lat
3-5 min Mobility
Monster Walk
Pistol Practice
3 Round NFT
10 Alt Lunges
10 Push-up
10 ABMAT
A: Box Squat (2 EMOM @ 50%+Chains for 10 min)
Add 2 Box Jumps each Round
B1: Banded Pallof Press (Weight)
3×8-10 reps per side
B2: Single Arm Rack Wall Sit (3x:30sec per side)
C: Metcon (AMRAP – Reps)
5 Rounds “20 min total”
:40 sec ON/:20 sec OFF
1- KBS 24/16
2- T2B
3- DU
4-Goblet Squat 24/16
Rx+ 32/24
More Done (No Measure)
3 Rounds
5-7 Slow Ring Row
:30 sec Side Plank per Side
10 Banded Wood Chop per side
:30 sec Couch Stretch per Side
1 minStraddle Stretch
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