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: 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