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: Power Clean (10 min to work to a Heavy Lift)
B1: Banded Pallof Press (Weight)
3×8-10 reps per side
B2: Single Arm Rack Wall Sit (3x:30 sec per side)
C: Sexy Panda (Calories)
5 Rounds of 2 min AMRAP
10 HPC 135/95
25 DU
Max Cal on Rower
2 min Rest between rounds. Score is cal’s rowed
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Banded Face Pulls
10 Pallof Press per Side
:30 sec Couch Stretch
1 min Straddle Stretch