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: Shoulder Press (3@70, 3@80, 3+@90% of TM)
B1: Reverse Grip BB Row (3×8-10)
B2: Banded Push Down (No Measure)
3×10 Straight Arm Banded Push Down
C: Metcon (AMRAP – Reps)
12 min Ladder
100 DU “Buy-In”
then add 3 reps per Round
3 Pull-up
3 Wallball 20/14
3 Burpee
3’s, 6’s, 9’s
Rx+ C2B
More Core (No Measure)
3 Rounds
20 Shoot Through on Boxes
REST 1 min between
then
3 rounds
1 min Straddle Stretch
5 Down Dog
:30 sec Couch Stretch per Side