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: 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