CFRE Post St Pattys Day Recovery WOD 3/18/15

Mar 17th, 2015

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Category: WOD

CFRE Post St Pattys Day Recovery WOD 3/18/15

Main – CrossFit

The Rocky (No Measure)

500 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

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 (5@55, 5@65, 3@75, 2@80, 2@85)

Metcon 3/18/15 (Time)

For Time: 21-15-9 reps of Dead Lift (225, 155)(RXplus: 275, 185), and KBS (53, 35)(RXplus: 70, 53).

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