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 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