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: 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