CrossFit Weddington – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats x10 with pause in bottom
Ankle Mobility
Lunge Complex x 50 ft
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded GM x20
Banded Shoulder Complex x3 w/ 5 per spot
Bottoms Up Press x10 per side
Bear Crawl x 2 x 50 ft
Monster Walk x 50 ft each way
A: Box Squat (2 EMOM @50% + Chains and 2 High Box Jump after eac)
If you are following Squat Cycle you will do a 5RM Squat
B: Strict Pull-up
Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from all 3 sets. Any grip no kip…
C: The Perfect Gift (AMRAP – Rounds and Reps)
7 min AMRAP
50 ABMAT “but-in”
7 DL 225/155
14 Box Jump Step Down 24/20
Finalizer (No Measure)
3 Rounds
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
20 Face Pulls
1 min Straddle Stretch