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
Banded Shoulder Wall Clocks
A1: Half Kneeling Land Mine Press (4×7 per Arm)
low pull band in opposing hand for added difficulty
A2: Banded Face Pulls (4×20)
B1: Single Arm Landmine Row (4×8-10 per Arm)
B2: Push-ups (4xMax Reps to an ABMAT)
C: Be My Valentine (No Measure)
4 Rounds NFT
50m Double KB Front Rack Walk
50m KB Farmer Walk
20 Banded Psoas March
20 Russian Twist
20 Banded Pull Apart
Optional 4 Sets on DB Curls to failure and Banded Tricep Ext… it is broseshwednesday…..
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