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
A: Chief ‘s Canoe (AMRAP – Rounds and Reps)
3 min AMRAP
3 Power Clean 115/85
6 Burpee
9 Squats
1 min REST
3 min AMRAP
Max Cal Row
1 min REST
3 min AMRAP
3 Power Clean 135/95
6 Burpee
9 Squats
1 min REST
3 min AMRAP
Max Cal Row
1 min REST
3 min AMRAP
3 Power Clean 155/105
6 Burpee
9 Squats
1 min REST
3 min AMRAP
Max Cal Row
Optional Team WOD. Cals go into reps, and 18 reps make a round
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Hollow Rocks
10 Plank Razors
:30 sec Couch Stretch
1 min Straddle Stretch