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: Deadlift (3@70, 3@80, 3@90% of TM)
TM=90% of 1 RM
B1: Ring Dips (3 set for max repr)
B2: Banded Pull Through (3×10)
C: It’s Friday I’m in Love (Time)
Complete in any order:
100 Box Step-up
100 Push-up
100 ABMAT
100 KBS 24/16
If you own a Vest, wear it!
More Core (No Measure)
3 Rounds
30 Shoot Through on Boxes
REST 1 min between
then
3 rounds
1 min Straddle Stretch
5 Down Dog
:30 sec Couch Stretch per Side