CFRE WOD 01/20/16

Jan 19th, 2016

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Category: WOD

CFRE WOD 01/20/16

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…

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.

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 (3×2@sub 55, 2×2@55, 2×2@65, 2×2@75, 1@80)

Deadlift (3×2@sub 55, 2×2@55, 2×2@65, 2×2@75, 1@80)

CFRE Metcon EMOM 7 (Time)

EMOM 7 minutes: 10 High Knees (R+L=1), 8 KBS (53, 35), 6 KB SDHP (53, 35), 4 KB BOR (53, 35)(1=1), 2 KB GOB Squat (53, 35).

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