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: Power Clean + 1 1/4 Front Squat (Score your heaviest single lift here)
A1: Metcon (Weight)
30 min AMRAP
1 Complex
60m Farmer Walk 45/25
12 Cal Row
Score is total weight moved + Reps. 1 Round is 6 for walk and 12 for row+18
More Core (No Measure)
3 Rounds
10 Hollow Rock
20 Russian Twist
30 Slider Mtn Climber
REST 1 min
then
3 rounds
1 min Straddle Stretch
5 Down Dog
:30 sec Couch Stretch per Side