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: 3 Rep Hang Power Clean (5×3 reps on the 90 sec mark)

Find a weight that is challenging to complete 3 reps and take about 10% off. Then complete 3 reps every 90sec.You can Snatch if you choose to

B: Pendlay Row (3×8 at a moderate weight)

C: Row Season (Calories)

4×4 min Rounds

15 DB Snatch per Arm 45/25

Max Cal Row

REST 1 min between rounds

All reps are to be finished on each arm before switching arms.

It is Done (No Measure)

3 Rounds

20 Hollow Rock

1 min Plank

:30 sec Couch Stretch

1 min Straddle Stretch