CrossFit Weddington – CrossFit

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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