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: 1 Power Clean+2Hang Power Clean (12 min to reach a heavy )
B: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
C: 2 min Max Cal SkiErg (Calories)
Core 1 (No Measure)
3 Rounds
20 Banded Psoas March
10 Russian Twist
1 min Plank
then:
:30 Couch Stretch per Side
:30 Pigeon Per Side
10 Down Dog
1 min Straddle Stretch