CrossFit Weddington – CrossFit
Warmer (No Measure)
3 min Constant Plate Movement
Foam Roll T’s and Lat
3-5 min Mobility
Monster Walk
10 Banded Pull Apart
3 Round NFT
10 Alt Lunges
10 Push-up
10 ABMAT
A: Metcon (AMRAP – Rounds and Reps)
20 min Ladder
1 Power Snatch+1 OHS 95/65
100m Sled Walk 90/70
1 PS+2 OHS
100m Sled Wak
1 PS+3 OHS
100m Sled Walk…..
add 1 OHS each Round
Metcon (Calories)
2 min Max Cal Assault Bike
2 min Cal Row
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Banded Face Pulls
10 Pallof Press per Side
:30 sec Couch Stretch
1 min Straddle Stretch