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
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