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
Monster Walk x 50 ft each way
3x 50ft Banded Bear Crawl
A: RDL (5×5 @ moderate weight)
B: Single Arm Seated Arnold Press (4×8-10 per Arm)
20 Banded Face Pulls after each set
C: Metcon (Time)
40 Wallball 20/14
20 Pull-up
30 Wallball 20/14
15 Pull-up
20 Wallball 20/14
10 Pull-up
10 Wallball 20/14
5 Pull-up
Finish It (No Measure)
3 Rounds
20 Face Pulls
30 Banded Pull Aparts
:30 Side Plank each Side