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
5 Ring Row
7 Push-up
9 Squats
A1: Shoulder Press+Push Press+Push Jerk (7x 1 SP+2 PP+ 3 PJ)
Movements are to be done without dropping the bar and touch and go.
A2: 10 Cal SkiErg (No Measure)
Complete 10 cal SkiErg after each BB Complex
B: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
10 Alt KB Snatch 24/16
20 DU
60m Farmer Walk 45/25
More Done (No Measure)
3 Rounds
10 Pallof Press (5 per side)
:30 sec Side Plank per Side
10 Banded Wall Bugs
:30 sec Couch Stretch per Side
1 minStraddle Stretch
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