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: 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