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 (10, 8, 6, 5, 4, 3, 2, 1)

Work to a heavy lift

A2: 10 Cal SkiErg (No Measure)

Complete 10 cal SkiErg after each set of Shoulder Press

B: Barbell Row (3×8-10)

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

60m Farmer Walk 45/25

30 RKBS 24/16

10 Push-up

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