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: Box Squat (2 EMOM @ 60%+ Chains for 10 min)

1 High Box Jump after each set

B: Pendlay Row (3×8-10)

C: One Arm Bandit (Time)

50 Wallball 20/14

then:

5 Rounds

5 SA KB FS Right 24/16

5 SA KB PP Right 24/16

5 SA KB FS Left 24/16

5 SA KB PP Left 24/16

10 Over KB Burpee

Feet must pass over KB

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