CrossFit Weddington – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats x10 with pause in bottom
Ankle Mobility
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
Cossack Squat x10
A: Sumo Deadlift (3 EMOM @ 75-78% 0f BS x8)
B1: Hip Bridge (3×10 )
B2: Banded Latteral Step (No Measure)
3×7 steps each direction
C: Metcon (AMRAP – Reps)
16 min Alt EMOM
1. Russian KBS 24/16
2. Row for meters 1 rep=10m
3. Double Unders
4. Rest
Rx+ 32/24
More Core (No Measure)
3 Rounds
10 Hollow Rock
20 Russian Twist
30 Slider Mtn Climber
REST 1 min