• 011018 WOD Wednesday


    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: RDL (5×5 @ moderate weight)

    B: Single Arm Seated Arnold Press (4×8-10 per Arm)

    20 Banded Face Pulls after each set

    C: Metcon (Time)

    40 Wallball 20/14

    20 Pull-up

    30 Wallball 20/14

    15 Pull-up

    20 Wallball 20/14

    10 Pull-up

    10 Wallball 20/14

    5 Pull-up

    Finish It (No Measure)

    3 Rounds

    20 Face Pulls

    30 Banded Pull Aparts

    :30 Side Plank each Side