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
If you are signed up for the OPEN and plan to do it tomorrow, I would warm-up and complete a 5k Row. Main site has heavy DL programmed tomorrow.
A: Sumo Deadlift (3 rep every 2 min for 12 min building )
B: Metcon (AMRAP – Reps)
4 Rounds for Max Reps
min 1: Hang Power Snatch 75/55
min 2: Double Unders
min 3: Thrusters 75/55
min 4: REST
C: Max Cal AB x3 (AMRAP – Reps)
3 Rounds
1 min Max Cal Assault Bike
Rest as needed, but all 3 rounds must be completed in under 12 min. Score is total cals for all 3.
Finish It (No Measure)
3 Rounds
100m Farmer Walk 45/25
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side
:30 Couch Stretch per Side
1 min Straddle Stretch
100m inside is 3 laps