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@65, 3@75, 3@85% of 90% of 1RM)
B: Back Squat (3@70, 3@80, 3@90% of 90%+30lb of 1RM)
WV4/WK1
C: Biggiepac (AMRAP – Rounds and Reps)
12 min AMRAP
2 Person Team WOD
P1-80m Sled Walk 90/70
P2-Row 10/8 Cal
10 HRPU
C: Biggiepac (AMRAP – Rounds and Reps)
12 min AMRAP
2 Person Team WOD
P1-80m Sled Walk 90/70
P2-Row 10/8 Cal
10 HRPU
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side