• 011118 WOD Thursday

    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