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 (5@75, 3@85,1+95% of TM)
TM=90% of 1RM
B: Metcon (Time)
5 Rounds
:30 sec Wall Facing HS Hold
15 Shoot Through
5 Renegade Row 35/25
30 DU
Rx+ 5 Strict HSPU
More Done (No Measure)
3 Rounds
10 Pallof Press (5 per side)
:30 sec Side Plank per Side
15 Banded Tricep Ext
:30 sec Couch Stretch per Side
1 minStraddle Stretch
Rx+ Say Something Encouraging to Someone Today Outside the Gym