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
Bus Driver Warm-up Together
A: Shoulder Press (5@75, 3@85, 1+@05%)
B: Reverse Grip BB Row (3×8-10 @ Moderate Weight)
3’s Company (AMRAP – Reps)
3 Person 21 min Alt AMRAP
:30 Row Max Cal, :30 sec Rest
:30 Suitcase Carry 32/24 , :30 Rest
:30 Burpee Box Jump 24/20, :30 Rest
Rx+ 36+ KB, 30/24 Box
Finalizer (No Measure)
3 Rounds
:30 sec Couch Stretch per Side
1 min Down Dog
:30 sec Pigeon Stretch per Side
20 Face Pulls
1 min Straddle Stretch