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: 1 Power Clean + 1 Hang Cluster (12 min to work up to a heavy complex)

B: Metcon (AMRAP – Rounds and Reps)

18 min AMRAP Solo or Team

300m Row

20 Wallball 20/14

100m Relay Team or 200m solo

Deliverance (No Measure)

3 Rounds

:30 sec Paddle PVC forward in V-Up

:30 sec Paddle PVC backwards in V-Up

REST 1 minute