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

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