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: Gear Box (AMRAP – Reps)
30 min Alt EMOM
1) :30 sec Over Bar Burpee
2) 3 Hang Clean “building”
3) :30 sec Row for Cal
Score is total weight moved+total burpees+Cal. All lifts must be UB and no misses
Finisher (No Measure)
3 Rounds
10 Wall Bugs
:30 sec Side Plank per Side
:30 sec Sampson Stretch per Side
1 min Straddle Stretch
20 Banded Face Pulls