CrossFit Weddington – CrossFit

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Be Movin (No Measure)

3 min Zone 1

Wall Squats x10 with pause in bottom

Ankle Mobility

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

Cossack Squat x10

A: Half Kneeling Arnold Press (3×7-9 per Arm)

B1: Hip Bridge DB Floor Press (3×10-12 reps)

B2: Alt DB Row in Plank (3×12 reps)

Rowing Annie (Time)

50 Cal Row

50 ABMAT

40 Cal Row

40 ABMAT

30 Cal Row

30 ABMAT

20 Cal Row

20 ABMAT

10 Cal Row

10 ABMAT

Finish It (No Measure)

3 Rounds

100m Farmer Walk 45/25

20 Face Pulls

30 Banded Pull Aparts

:30 Side Plank each Side

:30 Couch Stretch per Side

1 min Straddle Stretch