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: 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