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

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