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: Front Foot Elevated Split Squat (5×5 per Leg)

Use Db’s and front foot on 2 45lb plates

A2: Banded Latteral Step (No Measure)

5×7 steps each direction

B: Hip Bridge (3×8-10)

C: Metcon (AMRAP – Reps)

5×2:00 min AMRAP

10 T2B

10 DB PC+J 45/25

Max Burpee to Plate in Remaining Time.

Rest 1 min

Score is total Burpees

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