• 080917 WOD Wednesday


    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: Power Clean (3@65,3@75,3@85%)

    B: Back Squat (3@65,3@75,3@85% of 90% of 1 RM+10 (wk1wv2))

    C: Shoulder Press (3@65, 3@75, 3@85% @90% of 1RM+5lb)

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

    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