CrossFit Weddington – CrossFit

View Public Whiteboard

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: Deadlift (work to a 1RM )

take your time or do the metcon B.

A2: 50 Box Step-up (Time)

50 Box Step-up 45/25 in each hand 24/20 box

B: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

Run 120m

12 Box Jump Over 24/20

Row 240m

8 Deadlifts 225/155#
Solo or Team. 8 DL SOLO /12 DL TEAM

Finishing Act (No Measure)

3 Rounds

20 Banded Tricep Ext

1 Min Plank

20 Mtn Climbers

1 min Down Dog

:30 Couch Stretch per Side