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: Front Squat (7×1 Building)
Work to a heavy single not a 1RM, but if you feel good GO…
B: Hip Bridge (3×10)
C: Metcon (AMRAP – Rounds and Reps)
0:00-7:00
Amrap
5 DB Front Squat 45/25
10 ABMAT
20 DU
7:00-10:00
Row for Cal
10:00-15:00
5 DB Burpee
10 ABMAT
20 DU
Cals go in Reps
Finishing Act (No Measure)
3 Rounds
20 Banded Tricep Ext
1 Min Plank
20 Mtn Climbers
1 min Down Dog
:30 Couch Stretch per Side