CrossFit Weddington – CrossFit
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
A1: Seated DB Shoulder Press (3×8-10)
A2: Renegade Row (3×8-10)
A3: Side Plank (3x:30 sec per side)
:30 sec Per Side
B: DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Finisher (No Measure)
3 Rounds
10 Wall Bugs
20 Russian Twist
:30 sec Sampson Stretch per Side
1 min Straddle Stretch
20 Banded Pull Apart