CrossFit Weddington – CrossFit

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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: Front Squat (Work to a 1RM)

B1: Banded Pull Through (3×8-10)

B2: Banded Wall Sit (3×1 min w/ mini band below knee)

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

4 SA FR Alt Lunge Right 45/25

4 SA FR Alt Lunge Left 45/25

8 Alt DB Snatch 45/25

16 ABMAT

Core 1 (No Measure)

3 Rounds

20 Banded Psoas March

10 Russian Twist

1 min Plank

then:

:30 Couch Stretch per Side

:30 Pigeon Per Side

10 Down Dog

1 min Straddle Stretch