CFRE WOD 01/27/16

Jan 26th, 2016

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Category: WOD

CFRE WOD 01/27/16

CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

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.

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.

The CrossFit Warm-up #2 (No Measure)

2 Rounds of the following:

10 Pullups (10 Ring Rows)

10 Pushups

10 Situps

10 Back Extensions

10 PVC Overhead Squats

Samson Stretch (20 sec ea side)

CFRE Metcon AMRAP 30 (PU, SU, PsU, FK, KBS, B) (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

5 Pullups

5 Situps

5 Pushups

5 Flutter Kicks (R+L=1)

5 KBS (53, 35)

5 Burpees

10 Pullups

10 Situps

10 Pushups

10 Flutter Kicks (R+L=1)

10 KBS (53, 35)

10 Burpees

15 Pullups

15 Situps

15 Pushups

15 Flutter Kicks (R+L=1)

15 KBS (53, 35)

15 Burpees

20 Pullups

20 Situps

20 Pushups

20 Flutter Kicks (R+L=1)

20 KBS (53, 35)

20 Burpees

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