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
Cleaning Up Cindy’s Complex (AMRAP – Rounds and Reps)
0:00-10:00
10min AMRAP
5 Pull-up
10 Push-up
15 Squats
10:00-22:00
Max Clean Complex
1 CG DL, 1 HPC, 1 Full Clean
22:00-32:00 Pickup where you left off
5 Pull-up
10 Push-up
15 Squats
Your Complex weight goes into your reps. Every 30 lbs is a FULL ROUND ADDED to overall score. Complex is TnG.
Finish It (No Measure)
3 Rounds
100 ft Farmer Walk 45/25
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side
:30 Couch Stretch per Side
1 min Straddle Stretch