CFRE Saturday WOD 8/15/15

Aug 14th, 2015

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Category: WOD

CFRE Saturday WOD 8/15/15

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


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! (2×5@55, 1@80, 1@85, 1@90)

Major 21 (AMRAP – Rounds and Reps)

21 minute AMRAP: 21 Situps, 7 Burpees, 21 KB Goblet Squats (53, 35), 7 Burpees, 21 KBS (53, 35), 7 Burpees, 21 CAL Row.

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