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: 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