CrossFit Weddington – CrossFit
Warmer (No Measure)
3 min Constant Plate Movement
Foam Roll T’s and Lat
3-5 min Mobility
Monster Walk
10 Banded Pull Apart
3 Round NFT
5 Ring Row
7 Push-up
9 Squats
A1: Shoulder Press (10, 8, 6, 5, 4, 3, 2, 1)
Work to a heavy lift
A2: 10 Cal SkiErg (No Measure)
Complete 10 cal SkiErg after each set of Shoulder Press
B: Barbell Row (3×8-10)
C: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
60m Farmer Walk 45/25
30 RKBS 24/16
10 Push-up
Finished (No Measure)
3 rounds
100ft Baby Carry w/ KB
:30 sec Side Plank per Side
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min