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