CFRE WOD 01/08/15

Jan 7th, 2016

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Category: WOD

CFRE WOD 01/08/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

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

Back Squat (2×5@sub 55, 5@55, 5@65, 5@75.)

Deadlift (2×5@sub 55, 5@55, 5@65, 5@75.)

CFRE Metcon (PU, SLJ, PsU, VU) (AMRAP – Rounds)

AMRAP 12 minutes: 5 Pullups, 8 Split Lunge Jumps (1 is 1), 11 Pushups, 14 V-Ups.

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