CFRE WOD 01/28/16

Jan 27th, 2016

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Category: WOD

CFRE WOD 01/28/16

CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

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

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Warm up #4 (No Measure)

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

1 Deadlift+1 Front Squat+1 Push Press+1 Clean+1 Split Jerk (7 sets of 1DL+1FS+1PP+1C+1J)

Complete the progression for 7 sets! Start with just the bar for a few warmup sets then add weight. Go light so as to work on mechanics. If you feel comfortable doing so, add additional weight.

CFRE Metcon EMOM 12 (PP, SDHP, WBS) (AMRAP – Rounds)

EMOM 12 minutes: 3 Push Press (95, 65), 3 SDHP (95, 65), 6 WBS (20, 14).
complete the specified work within each minute. if you are no longer able to do so, default to an AMRAP.

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