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: Metcon (No Measure)
15 min of Skill Work, Pick a skill and work on it….
B: Metcon (AMRAP – Reps)
2 Person Teams
6 min AMRAP
800m Relay (8x100m )
Max Power Clean 135/95
Rx+ 165/105
REST 4 min
C: Metcon (AMRAP – Rounds and Reps)
2 Person Team
8 min AMRAP
10 DB Snatch 45/25
10 Box Jump Over 24/20
10 T2B
Finisher (No Measure)
3 Rounds
20 Banded Face Pulls
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch