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

A: Half Kneeling Land Mine Press (3×5-7 per Arm)

B: Single Arm Landmine Row (3×5-7 per Arm)

C: Landmine Single Leg RDL (3×5-7 per Leg)

D: Metcon (AMRAP – Reps)

15 min AMRAP

3 Person Teams

P1- 100m Run

P2-Max Pull-up

P3-Max Push-up
If you have a Vest Wear It

Finished (No Measure)

3 rounds

50m Baby Carry w/ KB

:30 sec Side Plank per Side

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min