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 (6×3 Building from about 50%)
A2: 10 Cal SkiErg (No Measure)
Complete 10 cal SkiErg after each set of Shoulder Press
B: Sweet Roberto (AMRAP – Rounds and Reps)
4x3min AMRAP
9 Wallball 20/14
6 Power Clean 135/95
3 Push Jerk 135/95
1 min REST
Pick up where you left off
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