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
A: Back Squat (5@65, 5@75, 5+@85% of TM)
TM=90% of 1 RM
B1: Single Arm Rack Wall Sit (3×1 min (:30 sec per side))
B2: Banded Latteral Step (No Measure)
3×7 steps each direction
C: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
“200 DU Buy-in”
then AMRAP
60m Uneven Carry 45/25
7 Front Squat 155/105
More Done (No Measure)
3 Rounds
10 Pallof Press (5 per side)
:30 sec Side Plank per Side
10 Banded Wall Bugs
:30 sec Couch Stretch per Side
1 minStraddle Stretch
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