CrossFit Weddington – CrossFit

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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