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: 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