CrossFit Weddington – CrossFit
Be Movin (No Measure)
3 min Zone 1
Wall Squats x10 with pause in bottom
Lunge Complex x 50 ft
Leg Swings x20 per side
Single Leg RDL x10 per leg
Banded GM x20
Banded Complex x3 w/ 5 per spot
Bottoms Up Press x10 per side
Hip and Ankle Mobility
Monster Walk x 50 ft each way
A: Front Squat Box Squat (5×3 @75-80%)
B: RDL (5×3 Moderate Weight)
C: Hang in There (AMRAP – Reps)
5×2:00 min AMRAP
100m Run
7 Burpee
7 Hang Power Clean 135/95
Max Front Squat 135/95
REST 1 Min
Rx+ 155/105
Score is Front Squats
C: Hang in There (AMRAP – Reps)
5×2:00 min AMRAP
100m Run
7 Burpee
7 Hang Power Clean 135/95
Max Front Squat 135/95
REST 1 Min
Rx+ 155/105
Score is Front Squats
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch