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: Back Squat (5@65, 5@75, 5+@85% of TM)

TM=90% of 1 RM

B1: Single Arm Rack Wall Sit (3×1 min (:30 sec per side))

B2: Banded Latteral Step (No Measure)

3×7 steps each direction

C: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

“200 DU Buy-in”

then AMRAP

60m Uneven Carry 45/25

7 Front Squat 155/105

More Done (No Measure)

3 Rounds

10 Pallof Press (5 per side)

:30 sec Side Plank per Side

10 Banded Wall Bugs

:30 sec Couch Stretch per Side

1 minStraddle Stretch

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