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 Cal Row

10 Wallball

A1: Hip Bridge DB Floor Press (3×8-10)

A2: Split Stance Single Arm DB Row (3×5-7 per Arm)

A3: Bear Crawl (3x50ft)

B: Banded KBS (Weight)

3×10 @ moderate weight

C: Metcon (AMRAP – Reps)

6 Rounds of 1 min On/ 1 min OFF

10 Russian KBS 24/16

10/8 HRPU

Max DU in remaining time

Score is DU

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