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: Metcon (Weight)
12 min Alt EMOM
Even: 1 PC+ 2 HPC “building”
Odd: 8 Box Jump step down 24/20
Rx+ 30/24 Box
Score is total weight moved
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
500m Row
10 Strict Pull-up
10 Push-up
10 Alt Box Step-up
wear a vest if you have one
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