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 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