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@65, 5@75, 5@85% of TM)
add 10lb to TM base this week
B: Shoulder Press (5@65, 5@75, 5@85% of TM)
add 5lb to TM base this week
C: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
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