CFRE Saturday Clinic & WOD 01/23/16

Jan 22nd, 2016

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Category: WOD

CFRE Saturday Clinic & WOD 01/23/16

CrossFit Rugged Edge – CrossFit

Happy Birthday Tenille Scapuzzi WOD!!!

5 minutes of Light Cardio (No Measure)

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

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

Double-Unders (Double Under Clinic!!!)

Haha!!! 1000 Double Unders? Just Kidding ya’ll!

Scapuzzi al dente (4 Rounds for reps)

4 Rounds of AMRAP 3 minutes with 1 minute rest between rounds: 5 KB High Pull (53, 35), 5 Pushups, 10 KB Goblet Squats (53, 35).

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