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: 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