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: 3 Wise Men (Weight)

1 OHS+2FS+3 BS

Overhead Squat until a 1RM, then work from there to a 2RM FS, then from there work to a 3RM BS
score each lift separately on comments. Score is total of all 3 Lifts. There will be about 20 min to work on this. Don’t spend too much time on any one lift. The goal isn’t to PR any of these lifts.

B: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 Renegade Row 45/25

10 Box Step up w/ DB 20″box
Not at an all-out pace.

C: 2 min Max Cal SkiErg (Calories)

It is Done (No Measure)

3 Rounds

5 KB Windmill per side

10 Pallof Press per Side

:30 sec Couch Stretch

1 min Straddle Stretch