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: 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