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: Hip Bridge (3×10)

A2: Banded Latteral Step (No Measure)

3×7 steps each direction

A3: Single Leg RDL (3×5-7 per Leg)

B: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Burpee

10 Wallball 20/14

20 DU

C: Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 T2B

10 Alt DB Snatch 45/25

20/15 Cal on the Bike

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