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
A1: Half Kneeling Single Arm DB Press (3×8-10 per arm)
A2: Rear Delt DB Flies (3×8-10)
A3: Banded Face Pulls (3×20)
B1: Farmer’s Carry (3x100m 45/25)
B2: Push-ups (3x:30 sec Max Reps)
C: Funny HAHA (AMRAP – Rounds and Reps)
10 min AMRAP
15 Cal Row
10 DB Hang Power Clean 45/25
5 DB S2OH 45/25
Finished (No Measure)
3 rounds
50m OH Plate Walk
:30 sec Couch Stretch each side
1 min Straddle Stretch
Down Dog 1 min