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: Metcon (AMRAP – Rounds and Reps)
A) 00:00-8:00
AMRAP
5 K2E
7 Box Jump 24/20
9 RKBS 24/16
B) 10:00-18:00
Power Clean+Push Press Double
C) 20:00-28:00
AMRAP
5 K2E
7 Box Jump 24/20
9 RKBS 24/16
Bars will be out and set to the opening weight. Boxes go into the rack before PC.
B: Power Clean+Push Press Double
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