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: Box Jump
10 Higher than your normal, but land with Hips above Knees and land Strong
B: Deadlift (5@40, 5@50, 5@60% of TM)
C: Metcon (AMRAP – Reps)
3×3 min AMRAP’s
10 DL 225/155
10 HRPU
10 Box Jump 24/20
Max Wallball 20/14 in remaining time. Score is Wallballs. Rest 1 min after each round.
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Hollow Rocks
10 Plank Razors
:30 sec Couch Stretch
1 min Straddle Stretch