CFRE Saturday WOD 12/6/14

Dec 5th, 2014

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Category: WOD

CFRE Saturday WOD 12/6/14

Main – CrossFit

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

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@65, 4@70, 2×3@75, 2@80)

Let’s Get Functional O-Course! 12/6/14 (AMRAP – Rounds and Reps)

20 Minute AMRAP!… DB Farmer Walk (Down + Back length of Turf)(100, 53)(45lb, 25lb plate finger crimp hold), KB Waiter Walk (Down + Back)(53, 35), PVC Over and Unders (5R + 5L), Paralette Med Ball Slalom (8lb med ball), Rope Pulls over Pullup Bar (All white Ropes).
There might be additional obstacles thrown in just for fun :)

Tabata 12/6/14 (8 Rounds for reps)

Tabata Battling Ropes!

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