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: 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