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: 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