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: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
REST 5 minutes then complete B “3K Row”
B: 3000m Row (Time)
Rowers will be setup in the back room or outside or in the rack, but not out on the main floor
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