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, 1.1.1@90+%)
B1: Hip Bridge (3×10 )
B2: Barbell Row (3×5-7)
C: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Cal Row
8 Alt DB Lunge 45/25
6 Renegade Row 45/25
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