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

10 Pallof Press per side

3 Round NFT

10 Alt Lunges

10 Push-up

10 ABMAT

A: Back Squat (5@70, 3@80, MR@90% -5% heavier than last week)

B: Staggered Stance RDL (3×5-7 per Leg)

C: Metcon (AMRAP – Reps)

12 min AMRAP

3 Alt DB Snatch45/25

3 Step-up w/ DB

3 Pull-up

6,6,6,9,9,9,12,12,12….

It is Done (No Measure)

3 Rounds

5 KB Windmill per side

10 Banded Face Pulls

10 Pallof Press per Side

:30 sec Couch Stretch

1 min Straddle Stretch