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: Back Squat (3@70, 2@75, 1@80, 3@70, 2@80, 1@90+%)

B1: Floor Press (5×3 Building)

B2: Reverse Grip BB Row (5×5 @ moderate weight)

C1: Strict Pull-up

Max Rep Strict Pull-up x 3. Score is reps from all 3 sets. Any grip no kip…

C2: Wall Walk (3×3)

More Done (No Measure)

3 Rounds

5-7 Slow Ring Row

:30 sec Side Plank per Side

10 Banded Wood Chop per side

:30 sec Couch Stretch per Side

1 minStraddle Stretch

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