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
Tug Boat Annie (Calories)
With a 30 min running clock
Every 3 min complete
60m Farmer Walk 45/25
6 Box Stepup w/ DB’s
5 T2B
Row for Cal the remainder of time.
Score is Calories, and start wod with a walk
Done Er (No Measure)
3 Rounds
12/9 Cal Assault Bike
24 Mtn Climber
1 min Plank
1 min Straddle Stretch
:30 Couch Stretch per Side
5 Down Dog
20 Banded Face Pulls