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
2nd Encore (AMRAP – Rounds and Reps)
Teams of 2 must complete the following:
Minute 0:00- 10:00
Row for Cal
Switch Everey :30 sec
Minute 10:00 -20:00
AMRAP
15 Wallballs 20/14
10 Pull-up
5 Burpee
Minute 20:00 -30:00
AMRAP
15 RKBS 24/16
10 BJ Step Down 24/20
5 Goblet Squat
Cal get added to reps (25cal=1 rnd)
More Core (No Measure)
3 Rounds
10 Hollow Rock
20 Russian Twist
30 Slider Mtn Climber
REST 1 min