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: 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