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: Power Snatch (10×2 EMOM Building)
B1: Banded Latteral Step (No Measure)
3×7 steps each direction
B2: Banded Pallof Press (Weight)
3×8-10 reps per side
C: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 Pull-up
10 Push-up
15 Squats
2x100m Run
Done Er (No Measure)
3 Rounds
10 Wall Bugs
20 Banded Tricep Ext
1 min Plank
1 min Straddle Stretch
:30 Couch Stretch per Side
5 Down Dog