• 021318 WOD Tuesday

    CrossFit Weddington – CrossFit

    View Public Whiteboard

    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

    A1: Jefferson Curl (3×3)

    A2: Turkish Get Up (3×2 per arm)

    B: District (AMRAP – Reps)

    At the top of every 4 min for 20 min

    0:00-1:00 100m Sprint

    1:00-1:30 HPC 115/85

    1:30-2:00 Burpee Over Bar

    Rest until 4:00min Mark

    C: 2 min Max Cal SkiErg (Calories)

    Finisher (No Measure)

    3 Rounds

    20 Banded Face Pulls

    1 min Plank

    :30 sec Couch Stretch

    1 min Straddle Stretch