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

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