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@75, 3@85, 1+@95% of TM)
TM=90% of 1RM
B: Wide Grip Barbell Row (3×8-10)
C: Metcon (Time)
21, 15, 9
Front Squat 115/85
Pull-up
Rx+ 135/95 & C2B
2 min Max Cal SkiErg (Calories)
It is Done (No Measure)
3 Rounds
5 KB Windmill per side
10 Hollow Rocks
10 Plank Razors
:30 sec Couch Stretch
1 min Straddle Stretch