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: 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