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: Shoulder Press+Push Press+Push Jerk (work to a heavy complex in 6 Lifts)

Movements are to be done without dropping the bar and touch and go.

A2: Reverse Grip BB Row (6×7-9 Reps)

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 T2B

10 Box Jump Step Down 24/20

15 Russian KBS 24/20

200m 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