• 020918 WOD Friday

    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: Box Squat (2 EMOM for 10 min @ 50%+chains)

    B1: Double KB Front Squat (3×5 @ moderate weight)

    B2: Hip Bridge (3×10)

    C: Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

    Finisher (No Measure)

    3 Rounds

    20 Banded Face Pulls

    1 min Plank

    :30 sec Couch Stretch

    1 min Straddle Stretch