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% of TM)
add 10lb to TM
B: Metcon (4 Rounds for reps)
Alt Every :90 sec
1: 1 min Max Cal Bike
2: 1 min Alt OH Lunge w/ Plate 45/25
3: 1 min Max G2OH w/ Plate 45/25
4: 100m Active Rest Jog “not fast”
Finisher (No Measure)
3 Rounds
10 Wall Bugs
20 Russian Twist
:30 sec Sampson Stretch per Side
1 min Straddle Stretch
20 Banded Pull Apart