CFRE WOD 01/12/16

Jan 11th, 2016

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Category: WOD

CFRE WOD 01/12/16


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

A-skip

Walking Lunges

Perfect Stretch

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.

Warm Up #2 (No Measure)

3 Rounds of 250m Row or 1 minute of Jump Rope, 10 Burpees, 10 KB SDHP (53, 35), 10 KB Goblet Squats (53, 35), 10 Russian KBS (53, 35).

1 Power Clean + 1 Clean + 1 Hang Power Clean + 1 Hang Clean (3x(1+1+1+1)bar, 2×2(1+1+1+1)add wt, 3x(1+1+1+1)HS)

Complete the following progression with an empty bar to start then slowly build to a heavier weight for the progression. With the heavier weighted sets, the bar can be dropped to re-grip if necessary, but ideally this should be avoided.

CFRE Metcon (200m+DL+B) (Time)

7 RFT: 200m Run, 7 Dead Lift (135, 95)(RXplus: 225, 155), 7 Burpees (RXplus: Burpee Box Jump Overs ((24, 20)).

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