CrossFit Weddington – CrossFit

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Be Movin (No Measure)

3 min Zone 1

Wall Squats x10 with pause in bottom

Lunge Complex x 50 ft

Leg Swings x20 per side

Single Leg RDL x10 per leg

Banded GM x20

Banded Complex x3 w/ 5 per spot

Bottoms Up Press x10 per side

Hip and Ankle Mobility

Monster Walk x 50 ft each way

A: Deadlift (5×3 @ 75-80% normal tempo)

B1: Floor Press (5×3 @ 75-80% normal tempo)

B2: DB Row (5×6-8 w/ DB in each hand)

C: Cricket (AMRAP – Rounds and Reps)

10 min AMRAP

10 Alt DB Snatch 45/25

10 Box Jump Over 24/20

10 Wallball 20/14
Put box and db behind you wallball target.

Finisher (No Measure)

3 Rounds

20 Banded Face Pulls

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch