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: Deadlift (5@75, 3@85, 1@95% or 1RM)
B: Metcon (AMRAP – Reps)
:90 sec AMRAP x8
100m Run
3 DL @ 60%
Max Burpee Over Bar
:30 sec Rest
Finisher (No Measure)
3 Rounds
10 Wall Bugs
20 Russian Twist
:30 sec Sampson Stretch per Side
1 min Straddle Stretch
20 Banded Pull Apart