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: 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