CFRE WOD 10/07/15

Oct 6th, 2015

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Category: WOD

CFRE WOD 10/07/15


CrossFit Rugged Edge – CrossFit

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.

Deadlift (5@55, 4@65, 3@75, 2@85, 1@90)

CFRE Metcon #1 10/07/15 (Time)

For Time: 21-15-9 reps of Deadlift (135, 95) and WBS (20, 14).

3 minute rest!

CFRE Metcon #2 10/07/15 (Time)

For Time: 18-12-6 reps of Ground to Overhead (95, 65)(RXplus: 135, 95) and Burpees Over the Bar.

Day 16 of 100 Days of Tabata (4 Rounds for reps)

Butt Kickers, Push ups split/TOG, Toe Taps (RL=1), Side Tap Planks.

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