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: Back Squat (5@65, 5@75, 5@85% then MR @ 65%)
c: Metcon (AMRAP – Reps)
4x3min AMRAP
100m Run
10 Box Jump 24/20
8 Pull-up
6 HPC 115/85
Max FS 115/85
REST 1 MINUTE
Score is FS
Rx+ C2B 155/105
D: Strict Pull-up
Max Rep Strict Pull-up x 3. Score is reps from all 3 sets. Any grip no kip…
Done Er (No Measure)
3 Rounds
10 Cal SkiErg
20 Russian Twist
1 min Plank
1 min Straddle Stretch
:30 Couch Stretch per Side
5 Down Dog