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: Back Squat (3@70, 3@80, 3+@90% of TM+10)

B: Shoulder Press (3@70, 3@80, 3+@90% of TM+10)

C: Barbell Row (3×10)

D: Metcon (No Measure)

15 min Alt EMOM

1: 10 Box Jump

2: 15 Ring Row

3: 20 Russian KBS “not too heavy”

Done Er (No Measure)

3 Rounds

100m Baby Carry

20 Banded Tricep Ext

1 min Plank

1 min Straddle Stretch

:30 Couch Stretch per Side

5 Down Dog