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
Monster Walk x 50 ft each way
3x 50ft Banded Bear Crawl
A: 3 Rep Hang Power Clean (5×3 reps on the 90 sec mark)
Find a weight that is challenging to complete 3 reps and take about 10% off. Then complete 3 reps every 90sec.You can Snatch if you choose to
B: Pendlay Row (3×8 at a moderate weight)
C: Row Season (Calories)
4×4 min Rounds
15 DB Snatch per Arm 45/25
Max Cal Row
REST 1 min between rounds
All reps are to be finished on each arm before switching arms.
It is Done (No Measure)
3 Rounds
20 Hollow Rock
1 min Plank
:30 sec Couch Stretch
1 min Straddle Stretch