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
Bear Crawl x 2 x 50 ft
Monster Walk x 50 ft each way
A: Back Squat (3@70, 3@80, 3@90%, and 10@50%)
All weights are based on TM “90% or 1RM’
B: Seated DB Shoulder Press (5 x 7-9 @ moderate weight)
C: Finish Your Plate (AMRAP – Rounds and Reps)
10 min AMRAP
10 HRPU
100 m OH Plate Walk 45/25
10 Alt Lunge w/ Ball 50/30
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch