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@75, 3@85, 1@95% then 3×5 @65% of TM)
B: Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
100m Farmer Walk 45/25
15 Cal Bike
10 Alt DB Lunges 45/25
15 Cal Ski
15 ABMAT
Bikes stay in back room
Core 1 (No Measure)
3 Rounds
20 Banded Psoas March
10 Russian Twist
1 min Plank
then:
:30 Couch Stretch per Side
:30 Pigeon Per Side
10 Down Dog
1 min Straddle Stretch