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: Back Squat (3@70, 3@80, 3+@90% of TM+10)
B: Shoulder Press (3@70, 3@80, 3+@90% of TM+10)
C: Barbell Row (3×10)
D: Metcon (No Measure)
15 min Alt EMOM
1: 10 Box Jump
2: 15 Ring Row
3: 20 Russian KBS “not too heavy”
Done Er (No Measure)
3 Rounds
100m Baby Carry
20 Banded Tricep Ext
1 min Plank
1 min Straddle Stretch
:30 Couch Stretch per Side
5 Down Dog