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: Deadlift (5@65, 5@75, 5@85%)
3 High Box Jump after each set. If you are doing the strength cycle you will Box Squat
B: Hip Bridge (3×10)
C: Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
3 Burpee Over Bar
6 DL 185/125
9 Box Jump Step Down 24/20
Rx+ 225/155
Done Er (No Measure)
3 Rounds
12/9 Cal Assault Bike
24 Mtn Climber
1 min Plank
1 min Straddle Stretch
:30 Couch Stretch per Side
5 Down Dog
20 Banded Face Pulls