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: Mix and Match Clean or Snatch (AMRAP – Reps)

4 min Row for Cal

4 min Max Hang Power

4 min Max Cal Bike

4 min Max Power

4 min Max Cal SkiErg

4 min Max Hang Full
You can Clean or Snatch. Score is cal’s added to 1 lift from each movement.

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