CrossFit Weddington – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats x10 with pause in bottom
Ankle Mobility
Lunge Complex x 50 ft
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
Bear Crawl x 2 x 50 ft
Monster Walk x 50 ft each way
A: Back Squat (5@65, 5@75, 5@85% based on 90% of 1RM +10lbs)
B: Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Do Diane or do the following WOD outside
B: Moving Balls (AMRAP – Reps)
12 min AMRAP
5 Burpee
10 Ball Over Shoulder 50/20
200m Run
Move the ball 10ft each round
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch