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 (5@75, 3@85, 1+@95% of TM or 1RM today)
B: Metcon (AMRAP – Rounds and Reps)
10 min Alt EMOM
Even:Amrap
4 Air Squats
4 DB PP 45/25
Odd:
Row for Cal
8 cals or reps make a round
Finish It (No Measure)
3 Rounds
100 ft Heavy Ball Carry
15 Banded Tricep Ext
10 Hammer Curls
30 Banded Pull Aparts
10 Barbell Curls
:30 Couch Stretch per Side
1 min Straddle Stretch