• 081017 WOD Thursday

    CrossFit Weddington – CrossFit

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    Active Mobility (No Measure)

    5 min Constant KB Movement

    10 Pass-through w/ OHS

    Foam Roll Upper T’s

    Banded Pulls

    Sampson Stretch

    Practice Wall Facing Handstand Holds

    Monster Walk

    Single Leg RDL

    A: Metcon (AMRAP – Rounds and Reps)

    2 Person Teams

    8 min AMRAP

    5 DL 135/95

    5 Over the Bar Burpee

    “Athlete 1 completes a full round and athlete 2 rest”

    REST 2 MINUTE

    B: Metcon (Time)

    800m Run Together with 1 50/30lb ball. Athletes can switch as needed, and both must finish together.

    Rest until 20 min Mark Then

    C: Metcon (AMRAP – Rounds and Reps)

    10 min AMRAP

    1 Rnd CIndy

    3 Cluster 95/65

    “each athletes completes a full round before switching”

    Rx+135/95

    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