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

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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