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
A: Box Squat (2 EMOM @ 50%+ Chains for 10 min)
Complete 2 High Box Jumps each round
B1: Bulgarian Split Squats (3 x 6-8 per Leg)
Single Leg Squat with back leg on a box
B2: Banded Pallof Press (Weight)
3×8-10 reps per side
C: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
100m Row
7 SA DB FS Right 45/25
5 SA DB Press Right
100m Row
7 SA DB FS Left 45/25
5 SA DB Press 45/25
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch