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: Clean and Jerk (Work to a heavy lift)
B: Metcon (AMRAP – Reps)
Max Power Cleans in 3 min @ 50% of above weight
REST 2 MIN
Max Wallball in 2 MIN
REST 1 MIN
Max Burpee in 1
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Hollow Rocks
10 Plank Razors
:30 sec Couch Stretch
1 min Straddle Stretch