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: Hang Power Clean (12 min to work to a Heavy Double)

B: Alt Hip Bridge (3x 5-7 per Leg Strict)

C: Metcon (AMRAP – Rounds and Reps)

3 Rounds of 3 min ON/2 min OFF

5 Pull-up

5 DB PC+Press 45/25

7 Box Jump Step Down

Pick-up where you left off

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