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: 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