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: Box Jump
10 Higher than your normal, but land with Hips above Knees and land Strong
B: Deadlift (3@70, 3@80, 3@90% of TM+10)
C: Metcon (Time)
Every 5 min for 4 Rounds complete 1 Round of:
20 Wallball 20/14
15 DL 155/105
10 Burpee Box Jump 24/20
5 T2B
Rx+30/24 and BMU
Score slowest Round
Done Er (No Measure)
3 Rounds
100m Baby Carry
20 Banded Tricep Ext
1 min Plank
1 min Straddle Stretch
:30 Couch Stretch per Side
5 Down Dog