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

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