CFRE WOD 01/21/16

Jan 20th, 2016

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Category: WOD

CFRE WOD 01/21/16


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 #4 (No Measure)

2 Rounds: 10 Mountain Climbers (R+L=1), 10 Pushups, 10 Situps, 10 Jumping Jacks.

Turkish Get Up (5 sets of 2 on the Right and 2 on the Left!)

start light and work up to a weight that is challenging!

CFRE Metcon (DL, HPC, TH) (Time)

For Time: 30 Deadlift (95, 65)(RXplus: 135, 95), 30 Hang Power Clean (95, 65)(RXplus: 135, 95), 30 Thrusters (95, 65)(RXplus: 135, 95).

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