CrossFit Weddington – CrossFit

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Lets Go (No Measure)

3 min KB Movement

5 min Mobility ankle, hip

Monster Walk

Lacrosse Ball Hip

Foam Roll

Single Leg RDL

Metcon (No Measure)

5 min AMRAP

5 Pull-up

10 V-up

15 Squat

use this as a warm-up no a race

Box Squat (2 EMOM @ 65% for 10 min)

1 High Box Jump after each set

Bulgarian Split Squats (3×8 per leg @ moderate weight)

Single Leg Squat with back leg on a box

Metcon (Time)

3 Rounds

30 Wallball 20/14

20 Alt DB Snatch 45/25

100m Run w/Slamball 20/15

2 min Max Cal SkiErg (Calories)