• 011218 WOD Friday

    CrossFit Weddington – CrossFit

    Activity (No Measure)

    5 min of constant movement w/ KB

    Single Leg RDL

    Face Pulls

    Arm Circles

    Hip Circles

    Ankle Mobility

    Calf Smash

    Pistol Practice

    Banded Hami Stretch

    Monster Walk

    Bear Crawl

    Banded GM

    A: Box Squat (2 EMOM @ 60% x10 +chains)

    1 High Box Jump after each set

    B: Metcon (AMRAP – Rounds and Reps)

    15 min AMRAP

    10 Front Squat 135/95

    50m Single Arm FR DB Walk Right 45/35

    50m Single Arm FR DB Walk Left 45/35

    200m Run

    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