CFRE Saturday Funday WOD 7/11/15

Jul 10th, 2015

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Category: WOD

CFRE Saturday Funday WOD 7/11/15


CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

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

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

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.

Make up a missed lift from the week! (5@55, 5@65, 3@75, 3@80)

Saturday Funday Metcon 7/11/15 (No Measure)

With a partner, “you go I go style”… 7 RFT: 11 Burpees, 11 Clean and Jerk (Use a weight that you can Clean and Jerk!!!), 11 Box Jumps (Choose a height that is doable for both!!!), 11 Squat Jumps, 11 Situps, 11 WBS, 11 Mountain Climbers (R+L=1)

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