CrossFit Weddington – CrossFit
Activity (No Measure)
5 min of constant movement w/ KB
Single Leg RDL
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice
Banded Hami Stretch
Monster Walk
Bear Crawl
Banded GM
A: Jefferson Curl (3×5 )
B: 2nd Encore (AMRAP – Rounds and Reps)
Teams of 2 must complete the following:
Minute 0:00- 10:00
Row for Cal
Switch Everey :30 sec
Minute 10:00 -20:00
AMRAP
15 Wallballs 20/14
10 Pull-up
5 Burpee
Minute 20:00 -30:00
AMRAP
15 KBS 24/16
10 BJO 24/20
5 Burpee
Cal get added to reps (25cal=1 rnd)
Finished (No Measure)
3 rounds
50m Baby Carry w/ KB
:30 sec Side Plank per Side
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min