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: 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