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: Bulgarian Split Squats (5×5 per side)
Single Leg Squat with back leg on a box
B1: Hip Bridge (3×10)
B2: Banded Latteral Step (No Measure)
3×7 steps each direction
C: Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
2 Person Team
P1- 3 PC 155/105
P2- 60m Run
This can be done Solo as an Alt EMOM @ 205/145
More Done (No Measure)
3 Rounds
10 Pallof Press (5 per side)
:30 sec Side Plank per Side
10 Banded Wall Bugs
:30 sec Couch Stretch per Side
1 minStraddle Stretch
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