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: Jefferson Curl (3×5)

A2: Front Rack KB March (3x100ft (50ft per arm))

B: CLEAN FRONT (Time)

100 DU OR 400M Run

21,15,9

HPC 95/65

FS 95/65

Burpee

100 DU OR 400M Run

Finalizer (No Measure)

3 Rounds

20 Banded Tricep Ext

:30 sec Couch Stretch per Side

1 min Down Dog

:30 sec Pigeon Stretch per Side

1 min Plank

:30 sec Scorpion per Side

1 min Straddle Stretch