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.
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 #1 (No Measure)
2 Rounds of 250m Row or 1 minute of Jump Rope (Ione peeps!), 10 Russian KBS (53, 35), 10 Air Squats, 10 Pushups, 10 Situps, 5 Strict Pullups or 10 Ring Rows or Jumping Pullups.
Split Jerk (5 sets of 2)
warm up with just the bar and work on footwork and the position of the bar overhead. be explosive and fast as if you were trying to punch holes in the ceiling. after warming up, add weight and work up to a final set of 2 split jerks that is relatively heavy.
CFRE Metcon EMOM 20 (Split Jerks and Burpees) (Time)
EMOM 20 Minutes: 3 Split Jerks (95, 65)(RXplus: 135, 95), 3 Burpees (RXplus: Burpees over the bar).