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: 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