CrossFit Weddington – CrossFit

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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