CrossFit Weddington – CrossFit
Warmer (No Measure)
3 min Constant Plate Movement
Foam Roll T’s and Lat
3-5 min Mobility
As a Group Complete:
Monster Walk
10 Banded Pull Apart
3 Round NFT
5 Ring Row
7 Push-up
9 Squats
A1: KB Front Rack Lunge (3×10 alt steps)
This is with 2 KB’s
A2: Banded Pallof Press (Weight)
3×8-10 reps per side
add a 5lb plate to make it more challenging
B: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
10 Cal SkiErg
10 Slam Ball
3 min REST
5 min AMRAP
10 Cal Bike
10 Wallball 20/14
3 min REST
5 min AMRAP
10 T2B
20 DU
Core 1 (No Measure)
3 Rounds
20 Banded Psoas March
10 Russian Twist
1 min Plank
then:
:30 Couch Stretch per Side
:30 Pigeon Per Side
10 Down Dog
1 min Straddle Stretch