CFRE WOD 10/10/14

Oct 9th, 2014

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Category: WOD

CFRE WOD 10/10/14

Main – CrossFit

Jump Rope/Double Under Practice (No Measure)

Accumulate 10 minutes of Jumping Rope combining work on Single Unders and Double Unders. Work on keeping your position the same for Single Unders and Double Unders. Try not to kick your heels up when you do Double Unders. Remember to be smooth and steady and work on efficiency of movement.

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.

Power Clean (5 sets of 5 reps!)

Metcon 10/10/14 (Time)

For time, complete the following in whatever rep scheme you choose: 100 Burpees, 100 Alt DB or KB G2OH (53, 35), 100 Double Unders (300 Singles), 100 Battling Ropes.

Tabata 10/10/14 (8 Rounds for reps)

Tabata Frog Jumps!

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