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 @ 50%+ chains for 10 min)

B1: Banded Pallof Press (Weight)

3×8-10 reps per side

B2: Hip Bridge (3×10 )

C: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

20 Russian KBS 24/16

15 Wallball 20/14

10 Pull-up

5 Burpee

Finisher (No Measure)

3 Rounds

10 Wall Bugs

:30 sec Side Plank per Side

:30 sec Sampson Stretch per Side

1 min Straddle Stretch

20 Banded Face Pulls