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: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

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