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: Half Kneeling Arnold Press (3×7-9 per Arm)
B1: Hip Bridge DB Floor Press (3×10-12 reps)
B2: Alt DB Row in Plank (3×12 reps)
Rowing Annie (Time)
50 Cal Row
50 ABMAT
40 Cal Row
40 ABMAT
30 Cal Row
30 ABMAT
20 Cal Row
20 ABMAT
10 Cal Row
10 ABMAT
Finish It (No Measure)
3 Rounds
100m Farmer Walk 45/25
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side
:30 Couch Stretch per Side
1 min Straddle Stretch