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

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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