CFRE

Jun 27th, 2017

Comments: 0
Category: WOD

CFRE

CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Warm Up 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

karaokes

Walking Lunges

Side Lunges

A-skip

B-skip

Weightlifting

Clean (5@70, 4@75, 3@80, 2@85, 1@90)

Metcon

Metcon For Time (25 min cap) (Time)

21-15-9

Deadlift

Hang Clean

Push Jerk

RX 135/95

RX+ 155/135

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