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: Shoulder Press (work to a heavy single)

B1: Reverse Grip BB Row (3×8-10)

B2: Banded Pallof Press (Weight)

3×8-10 reps per side

C: Metcon (AMRAP – Rounds and Reps)

3 rounds of 4 min AMRAP’s

5 Deadlift 155/105

10 Burpee

15 Cal Row

30 DU

REST 2 min between rounds “pickup where you left off”

Rx+225/155

Rowers can go in the rack

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