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
Box Jump
10 Higher than your normal, but land with Hips above Knees and land Strong
A: Deadlift (5@75, 3@85, 1+@95% of TM )
Wave 1 Week 3 and TM=90% of 1RM
B: Hip Bridge (3×10)
C: Metcon (AMRAP – Reps)
10 min Ladder
3 Cal Row
3 Wallball 20/14
6 Cal Row
6 Wallball 20/14
9 Cal Row
9 Wallball 20/14….
add 3 reps each round
Finished (No Measure)
3 rounds
10 Cal SkiErg “focus on core”
:30 sec Side Plank per Side
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min