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
Monster Walk x 50 ft each way
3x 50ft Banded Bear Crawl
A: Box Squat (2 EMOM @ 60%+ Chains for 10 min)
1 High Box Jump after each set
B: Pendlay Row (3×8-10)
C: One Arm Bandit (Time)
50 Wallball 20/14
then:
5 Rounds
5 SA KB FS Right 24/16
5 SA KB PP Right 24/16
5 SA KB FS Left 24/16
5 SA KB PP Left 24/16
10 Over KB Burpee
Feet must pass over KB
Core 1 (No Measure)
3 Rounds
20 Banded Psoas March
10 Russian Twist
1 min Plank
then:
:30 Couch Stretch per Side
:30 Pigeon Per Side
10 Down Dog
1 min Straddle Stretch