CrossFit Weddington – CrossFit
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