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: 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