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: Metcon (No Measure)
4 Rounds
20 Single Arm DB Rows “switch every 5 reps”
10 Half Kneeling DB Press “switch every 5”
20 Mtn Climber
Rows should be done bent over and resting hand on a box
B1: Banded Face Pulls (3×20)
B2: Banded Pallof Press (Weight)
3×8-10 reps per side
C: Metcon (AMRAP – Rounds and Reps)
5 min AMRAP
5 DB PP 45/25
10 Air Squats
15 DU
3 min Rest
5 min Row for Cal
3 min Rest
5 min AMRAP
5 DB PP 45/25
10 Air Squats
15 DU
Calories get added into reps
Finish It (No Measure)
3 Rounds
100m Farmer Walk 45/25
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side
:30 Couch Stretch per Side
1 min Straddle Stretch