CFRE ST PATTY’S DAY WOD

Mar 16th, 2016

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Category: WOD

CFRE ST PATTY’S DAY WOD


CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

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

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.

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.

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

Weightlifting

Deadlift (5@sub 55, 5@55, 3@65, 3@75, 3@85)

Metcon

Eirinn go Brach (Ireland Forever) (Time)

3 RFT:

50 Foot Pub Crawls (Bear Crawls)

17 Shamrock Pulls (KBSDHP: 53, 35)

17 Leap’in Leprechauns (Burpees)

17 Pot’O Gold Squats (KB Goblet Squats: 53, 35)

17 Rainbow Swings (KBS: 53, 35)

17 Blarney Stone Jumps (Paralette Jump Overs, 1=1)

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