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