CrossFit Weddington – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats x10 with pause in bottom
Lunge Complex x 50 ft
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded GM x20
Banded Complex x3 w/ 5 per spot
Bottoms Up Press x10 per side
Hip and Ankle Mobility
Monster Walk x 50 ft each way
A: Front Squat (5×3 @ 80% w/ (50*) tempo)
3 Box Jump Down (Plyo Stop) after each set.
B1: Pull-ups (5×3 w/(5o*) tempo)
B2: Push-ups (5×5 w/ (50*) tempo)
C: Sweats (AMRAP – Rounds)
5×3 min Intervals
100m Run
10 HPC 115/85
10 S2OH 115/85
Rest until 3 min Mark
Rx+ 155/105
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch