CFRE WOD 01/14/16

Jan 13th, 2016

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Category: WOD

CFRE WOD 01/14/16

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


Walking Lunges

Perfect Stretch

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.

Back Squat (3×2@sub 55, 2@55, 2@65, 3×2@75)

Deadlift (3×2@sub 55, 2@55, 2@65, 3×2@75)

Bring Sally Up! (AMRAP – Reps)

To Moby’s song “Bring Sally Up”, complete as many Back Squats as possible when Moby says “Bring Sally Up, Bring Sally Down”, etc… (135, 95).

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