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: Metcon (No Measure)
15 min to work on a skill (hs, hs walk, mu, bmu, pu…)
B: Metcon (AMRAP – Reps)
20 min Alt EMOM
1. 12/8 Cal Assault Bike
2. :30 sec Alt DB Snatch 50/35
3. 12/8 Cal Row
4. :30 secBar Facing Burpee
Score is Snatch and Burpee
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