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: 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