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
A: Shoulder Press (3@70, 3@80, 3@90%)
B: Strict Pull-up
Max Rep Strict Pull-up x 3. Score is reps from all 3 sets. Any grip no kip…
C: Banded KBS (Weight)
3×10 @ moderate weight
D: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
120m Run
6 HPC 155/105
3 S2OH 155/105
More Done (No Measure)
3 Rounds
10 Pallof Press (5 per side)
:30 sec Side Plank per Side
10 Banded Wall Bugs
:30 sec Couch Stretch per Side
1 minStraddle Stretch
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