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

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