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: Metcon (Time)

5000m Row

complete 100m Farmer Walk 45/25 and 25 ABMAT every 1000m

Scaled is 5x700m with 100m Farmer Walk and 25 ABMAT each round

Finished (No Measure)

3 rounds

10 Cal SkiErg “focus on core”

:30 sec Side Plank per Side

:30 sec Couch Stretch each side

1 min Straddle Stretch

Down Dog 1 min