• 081117 WOD Friday

    CrossFit Weddington – CrossFit View Public Whiteboard 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

  • 081017 WOD Thursday

    CrossFit Weddington – CrossFit View Public Whiteboard Active Mobility (No Measure) 5 min Constant KB Movement 10 Pass-through w/ OHS Foam Roll Upper T’s Banded Pulls Sampson Stretch Practice Wall Facing Handstand Holds Monster Walk Single Leg RDL A: Metcon (AMRAP – Rounds and Reps) 2 Person Teams 8 min AMRAP 5 DL 135/95 5

  • 080917 WOD Wednesday

    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