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

A1: Box Squat (2 EMOM @ 5% more than last week +chains x10)

A2: Box Jump

10×2 Higher than your normal

B1: Hip Bridge (3×8-10)

B2: Banded Latteral Step (No Measure)

3×7 steps each direction

C: Metcon (No Measure)

5 Rounds of 2 min ON / 1 min Off

10 Burpee to + Plate 10 ABMAT then

Max Bear Crawl in the remaining time.

Finished (No Measure)

3 rounds

100ft Baby Carry w/ KB

:30 sec Side Plank per Side

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min