• 021218 WOD Monday

    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