CFRE WOD 01/07/15

Jan 6th, 2016

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Category: WOD

CFRE WOD 01/07/15


CrossFit Rugged Edge – CrossFit

5 to 10 minute Light Cardio (No Measure)

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

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Bench Press (10@sub 55, 5@55, 5@60, 5@65, 5@70, 5@75)

Go heavier if you feel comfortable doing so!

CFRE Metcon (BJ, KB SDHP, FK, KBS) (Time)

For Time: 21-18-15-12-9-6-3 reps of Box Jumps (24, 20), KB SDHP (53, 35), Flutter Kicks (4 count), & KBS (53, 35).

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