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: Complex Situation (Weight)
Max Weight Moved in 25 min
5 Power Cleans
3 Front Squats
1 Push Jerks
12/10 Cal Run, Ski, Bike, or Row. Mix it up each round.
All 9 reps in complex must be done without dropping the bar. You get one weight for each Complex not each Rep. If you miss you walk…
Finished (No Measure)
3 rounds
100ft Baby Carry w/ KB
:30 sec Side Plank per Side
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min