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
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