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: Deadlift (5@75, 3@85, 1@95% then 3×5 @65% of TM)

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

100m Farmer Walk 45/25

15 Cal Bike

10 Alt DB Lunges 45/25

15 Cal Ski

15 ABMAT
Bikes stay in back room

Core 1 (No Measure)

3 Rounds

20 Banded Psoas March

10 Russian Twist

1 min Plank

then:

:30 Couch Stretch per Side

:30 Pigeon Per Side

10 Down Dog

1 min Straddle Stretch