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: 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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