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