CFRE “Pre-Mud Run” WOD

Apr 24th, 2014

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Category: WOD

CFRE “Pre-Mud Run” WOD

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC

Mobility 101 (No Measure)

Squat stretch, Rollie pollies, pigeon pose, lower back stretch, etc…

Bench Press (4 sets of 3 reps)

Pre-Mud Run WOD (Time)

“Helen”: 3 RFT of a 400m Run, 21 KBS (m 53, w 35), 12 Pull Ups.
If it’s raining, Jump Rope for 90 seconds instead of running.

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