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
A1: Front Squat (5×3 )
A2: Banded Latteral Step (No Measure)
3×7 steps each direction
B: Hip Bridge (3×10)
C: Metcon (AMRAP – Rounds)
EMOM for 16 min
1. 20 Wallball 20/14
2. 15 DB HCP+J 45/25
3. 10 T2B
4. Rest
More Done (No Measure)
3 Rounds
5-7 Single Arm Ring Row
:30 sec Side Plank per Side
10 Banded Wood Chop per side
:30 sec Couch Stretch per Side
1 minStraddle Stretch