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: 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