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: Box Squat (2 EMOM for 10 min @ 50% BS+chains)
B: Shoulder Press (1 every :90 sec for 9 min “building” no misses)
C: Metcon (AMRAP – Rounds and Reps)
10 Rounds of 1 min ON/1 min Off
3 DB G2OH 45/25
6 DB Alt Lunge 45/25
9 Cal Row
Pick up where you left off.
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