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 (3@70,3@80, 3@90% of TM)

TM= 90% 0f 1 RM

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

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