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: Metcon (Weight)

25 min AMRAP

10 Cal Bike, Ski, or Row

1 Power Clean+2 Hang Power Clean
Score is total weight moved. Choose a weight you can complete the complex. If you drop the bar without completeing the complex your score for that round is “0” for that round. you must switch between bike, ski, and row each round.

Finish It (No Measure)

3 Rounds

100 ft Heavy Ball Carry

20 Face Pulls

30 Banded Pull Aparts

:30 Side Plank each Side

:30 Couch Stretch per Side

1 min Straddle Stretch