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: Power Clean (3@70, 3@80, 3@90% of 90% of 1RM)
B: Back Squat (3@70, 3@80, 3@90% of 90%+10lb of 1RM)
C: Pineapple (AMRAP – Reps)
12 min AMRAP
3 PC 135/95
3 Box Jump 24/20
3 Slamball 50/20
6 PC 135/95
6 Box Jump
6 Slamball
9,9,9,12,12,12,15,15,15…..
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch