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
Hotta Tabata (AMRAP – Reps)
:20 sec Work :10 sec Rest
8 Rounds of each movement then switch
Row for Cal
Weighted ABMAT 35/25
RKBS 24/16
Assault Bike for Cal
Burpee
Rest 1 min between exercises. Score is total reps.
Finish It (No Measure)
3 Rounds
100 ft Heavy Ball Carry
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side
:30 Couch Stretch per Side
1 min Straddle Stretch