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: Sumo Deadlift (5×3 @ 75% of BS)
A2: Banded Latteral Step (No Measure)
5×7 steps each direction
B: Half Kneeling Arnold Press (3×6-8 per Arm)
Complete 10-15 Push-up after each set
C1: Metcon (AMRAP – Rounds and Reps)
00:00-09:00
AMRAP
5 Pull-up
7 Burpee
9 Wallball 20/14
10:00-18:00
800m Run
18:00-?
100 ABMAT
C2: 800m Run (Time)
Max Effort 800m Run
C3: 100 ABMAT (Time)
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Pallof Press per Side
:30 sec Couch Stretch
1 min Straddle Stretch