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
Monster Walk x 50 ft each way
3x 50ft Banded Bear Crawl
A: Jefferson Curl (3×5 at Moderate weight)
B: Back Squat (5@70%, 3@80, 1+@90% of 1RM)
C: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 DL 185/115
6 Box Jump SD 24/20
9 Wallball 24/20
Rx+ 225/155
Core 1 (No Measure)
3 Rounds
20 Banded Psoas March
10 Russian Twist
1 min Plank
then:
:30 Couch Stretch per Side
:30 Pigeon Per Side
10 Down Dog
1 min Straddle Stretch