CrossFit Weddington – CrossFit

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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