CrossFit Weddington – CrossFit

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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