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
A1: Jefferson Curl (3×3)
A2: Turkish Get Up (3×2 per arm)
B: District (AMRAP – Reps)
At the top of every 4 min for 20 min
0:00-1:00 100m Sprint
1:00-1:30 HPC 115/85
1:30-2:00 Burpee Over Bar
Rest until 4:00min Mark
C: 2 min Max Cal SkiErg (Calories)
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch