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: Shoulder Press (5@40, 5@50, 5@60% of TM)

B: Barbell Row (3×8-10 )

C: Metcon (Time)

3 Rounds

12 Power Clean 115/85

8 Burpee

60 m Run

40 DU

Metcon (Time)

25 Cal Bike

25 Cal SkiErg

Done Er (No Measure)

3 Rounds

10 Strict Slow Ring Row

20 Banded Tricep Ext

1 min Plank

1 min Straddle Stretch

:30 Couch Stretch per Side

5 Down Dog