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

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