CrossFit Weddington – CrossFit
Activity (No Measure)
5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice
Banded Hip Ankle and Hip Mobility
Front Squat (2 EMOM at 70% for 10 min)
use 60-65% with chains or lite bands
Lateral Barbell Step-up (3×5 on each Leg at Moderate Weight)
Metcon (AMRAP – Rounds)
Alt EMOM for 12 min
Cal Row 12/10
20 Russian KBS 32/24
Rx+ 25 reps per round
Metcon (No Measure)
3×20 Banded Crunch
3×10-12 Hip Bridge
3x:30 sec each side Side Plank Crunch