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: Turkish Get Up (1 every :30 sec for 8 min)
B: Front Rack KB March (4x 50ft Right and 50 ft Left)
C: Insane Bolt (AMRAP – Reps)
5 Rounds
3 min AMRAP
200m Run
7 Slamball Over the Shoulder 50/30
10 Alt KB Lunge 24/16
Max DU
REST 2 MIN
Score is DU’s
Finishing Act (No Measure)
3 Rounds
20 Banded Tricep Ext
1 Min Plank
20 Mtn Climbers
1 min Down Dog
:30 Couch Stretch per Side