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: 1st Day at Fitness (Time)

1 Man Maker 45/25

2 Wall Walk

3 Box Jump Over 24/20

4 T2B

5 KB SDHP 24/16

6 KBS 24/16

7 Burpee

8 Pull-up

9 Cal SkiErg

10 Cal Assault Bike

11 Alt DB Snatch 45/25

12 Wallball 20/14
This WOD is run the same way as 12 Days of Christmas. Have fun…

More Done (No Measure)

3 Rounds

20 Russian Twist

:30 sec Side Plank per Side

10 Banded Wall Bugs

:30 sec Couch Stretch per Side

1 minStraddle Stretch

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