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: Half Kneeling Land Mine Press (4×8 per Arm)
B: Single Arm Landmine Row (4×8-10 per Leg)
C: Snow Plow (Time)
500m Row
50 ABMAT
400m Row
40 Russian KBS 24/16
300m Row
30 ABMAT
200m Row
20 Russian KBS 24/16
100m Row
10 ABMAT
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch