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: Sumo Deadlift (5×3 @ 80% of BS)
5 Box Jump after each set.
A2: Shoulder Press (5×3 @ moderate Weight)
B1: Single Arm Rack Wall Sit (3x :30sec per Side)
B2: Banded Latteral Step (No Measure)
3×7 steps each direction
C: Metcon (Time)
21-15-9
Cal Row
Alt DB Snatch 45/25
REST 3 Min
15-12-9
Cal Row
Alt DB Snatch 45/25
Score is total time including 3 min rest
Finalizer (No Measure)
3 Rounds
20 Banded Tricep Ext
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
1 min Plank
:30 sec Scorpion per Side
1 min Straddle Stretch