CrossFit Weddington – CrossFit

View Public Whiteboard

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