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: Half Kneeling Land Mine Press (4×8 per Arm)

B: Single Arm Landmine Row (4×8-10 per Leg)

C: Landmine Single Leg RDL (3×8-10 per Leg)

D: Metcon (Time)

1000m Row

Rest 5 min

1000m Row

Rest 5 min

1000m Row

Score is slowest time

Finisher (No Measure)

3 Rounds

20 Banded Face Pulls

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch