CrossFit Weddington – CrossFit

View Public Whiteboard

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: Power Clean (3@65,3@75,3@85%)

B: Back Squat (3@65,3@75,3@85% of 90% of 1 RM+10 (wk1wv2))

C: Shoulder Press (3@65, 3@75, 3@85% @90% of 1RM+5lb)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Finalizer (No Measure)

3 Rounds

:30 sec Couch Stretch per Side

1 min Down Dog

:30 sec Pigeon Stretch per Side

20 Face Pulls

1 min Straddle Stretch