• 121517 WOD Friday

    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 Bear

  • 121417 WOD Wednesday

    CrossFit Weddington – CrossFit Work Prep 1 (No Measure) 3 minutes constant kb movement 7-9 minutes of mobility / activation work *ankles, hips, t-spine, shoulders *foam roll lats *lacrosse ball pec *foam roll hamstring down to calves *side lying 5lb ext. rot. x 10/side *bottoms up press x 10/side *single leg RDL x 10/side *pvc

  • 112917 WOD Wednesday

    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 Bear