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

A1: Jefferson Curl (3×5)

A2: Banded Latteral Step (No Measure)

3×7 steps each direction

A3: Wall Walk (3×3-5)

B: Metcon (AMRAP – Rounds and Reps)

50 KBS “Buy-in”

AMRAP Remainder of 15 min

50m KB FR Walk 24/16 Right

50m KB FR Walk 24/16 Left

15 Burpee

50 DU

It is Done (No Measure)

3 Rounds

5 KB Windmill per side

10 Hollow Rocks

10 Plank Razors

:30 sec Couch Stretch

1 min Straddle Stretch