CrossFit Weddington – CrossFit

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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