CFRE WOD 01/26/16

Jan 25th, 2016

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Category: WOD

CFRE WOD 01/26/16


CrossFit Rugged Edge – CrossFit

5 minutes of 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

A-skip

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.

Warm Up #2 (No Measure)

2 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).

Back Squat (5@sub 55, 2×5@55, 3@65, 3×3@70)

Deadlift (5@sub 55, 2×5@55, 3@65, 3×3@70)

CFRE Metcon (P-OH-WL, BJ, 200m Run) (Time)

4 RFT (20 minute CAP): 20 Plate Overhead Walking Lunges (45, 25)(1 is 1), 20 Box Jumps (24, 20), 200m Run.

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