CFRE WOD 01/13/16

Jan 12th, 2016

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Category: WOD

CFRE WOD 01/13/16

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…

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.

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.

Split Jerk (3×2(empty bar), 2×2@55, 2×2@65, 2×2@75)

do all split jerks from the pullup racks!

CFRE Metcon AMRAP 7 (A)(Strict PU, Strict PsU, SU, AS) (AMRAP – Rounds and Reps)

AMRAP 7 minute: 5 Strict Pullups (Scale to Ring Rows or Dead Hangs), 10 Strict Pushups, 15 Situps, 20 Air Squats.

2 Minute Rest!!!

CFRE Metcon AMRAP 7 (B)(Kipping PU, Clapping PsU, T2B, Jump Squats) (AMRAP – Rounds and Reps)

AMRAP 7 minutes: 10 Kipping Pullups (Scale to Jumping Pullups or Ring Rows)(No Barbell Body Rows), 10 Clapping Pushups, 10 Toes To Bar (Scale to Floor Toes to Post), 10 Jumping Squats.

2 Minute Rest!!!

CFRE Metcon AMRAP 7 (C)(Butterfly PU, Ring PsU, K2E, SLJ) (AMRAP – Rounds and Reps)

AMRAP 7 minutes: 10 Butterfly Pullups, 10 Ring Pushups, 10 Knees to Elbows, 10 Split Lunge Jumps (1 is 1).

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