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
A1: Front Foot Elevated Split Squat (3×5-7 per Leg)
Use Db’s and front foot on 2 45lb plates
A2: Banded Latteral Step (No Measure)
3×7 steps each direction
B1: Hip Bridge (3×10)
B2: Side Plank (3x:30 sec per side)
:30 sec Per Side
C: Metcon (AMRAP – Reps)
4 Rounds of
3 minn AMRAP
100m Sprint
12 Deadlift 225/155
10 Pullup
Max Burpee Over the Bar
Rest 2 min
Rx+315/225
Score is Total Burpees
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