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@75, 3@85, 1+@95% or go for 1RM)
today you have the option to go for a new 1RM if you feel good
B: Metcon (Time)
21, 15, 9
Pull-up
Front Squat 95/65
Box Jump step Down 24/20
Rx+ 135/95
More Done (No Measure)
3 Rounds
10 Pallof Press (5 per side)
:30 sec Latter Box Step-down per Side
:30 sec Couch Stretch per Side
1 minStraddle Stretch
Rx+ Say HELLO to someone you normally don’t