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: Deadlift (3-5 EMOM @70% for 10 min)
B: Banded KBS (Weight)
2×10 @ moderate weight
C: Metcon (Time)
Chipper
50 Back Squat 75/55
40 Wt ABMAT 35/25
30 Push Press 75/55
200m Run w/ Plate
10 Alt Lunge w/ Plate
5 C2B
Rx+ 95/65, 45/35, Pistol, Bar MU
thank you Coach Pamela
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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