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

Bear Crawl x 2 x 50 ft

Monster Walk x 50 ft each way

A: Back Squat (5×5 @ 80% of 5RM)

B: Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 DL 115/85

5 S2OH 115/85

10 Alt Lunge

This should be completed at about 75-80% effort

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch