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: Back Squat (5@40, 5@50, 5@60% of TM)
wave 2/ week 4/ deload
B: DTeaser (AMRAP – Rounds and Reps)
20 min AMRAP
2 Person Team
2 Rounds of DT “1 each” 135/95
200m Run “100m each”
60 DU “split anyway”
More Core (No Measure)
3 Rounds
20 Shoot Through on Boxes
REST 1 min between
then
3 rounds
1 min Straddle Stretch
5 Down Dog
:30 sec Couch Stretch per Side