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: 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