CrossFit Weddington – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB

Face Pulls

Arm Circles

Hip Circles

Ankle Mobility

Calf Smash

Pistol Practice

Box Squat (2 EMOM @ 60% for 8 min w/ Chains)

2 High Box Jump after each set.

Lateral Barbell Step-up (3×8 at Moderate Weight)

Metcon (Weight)

5 Rounds

3 Back Squat AHAP

5 Box Jump 30/24

100m w/ 45/25lb DB in each Hand

Score is total of BS from all 5 rounds. Rest as needed between sets. 20 min Cap.

Metcon (No Measure)

3×15 Landmine Rainbows

3×10-12 Hip Bridge