CFRE Saturday WOD 3/7/15

Mar 6th, 2015

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Category: WOD

CFRE Saturday WOD 3/7/15


Main – 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.

Squat Therapy (No Measure)

3 sets of 5 reps, done in a controlled manner, of the following:

wall-facing squats

kettle bell goblet squats

pvc pipe overhead squats

Saturday Functional Metcon 3/7/15 (No Measure)

In groups of 3… Do 2 Rounds of the following exercises for 1 minute at each (2 Minute rest between rounds): 1-Junkyard Dogs, 2-London Bridges (not falling down haha!), 3- Row, 4- Turf Run (Fwd then Backward), 5-Alt Step ups with knee drive, 6-Group Burpees with High Fives :), 7-Side Step/Laterals, 8-Jump Rope, 9-Squat Jumps to Bar, 10-Med Ball toss over bar to partners.

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