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