CrossFit Rugged Edge – CrossFit
This is the final Hero WOD of this cycle we’ve been on! There is a plethora of running and Pushups… roughly 3 miles and 250 Pushups. As always, everything is scalable. If you can’t run, you will row… roughly 7000m which is a lot! If you have to chop the running distances down, you can do so as well as with the rowing.
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
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.
Deadlift (2×5@55, 1@80, 1@85, 1@90)
Run 800 meters
Run 1,200 meters
Run 1,600 meters
Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here