CFRE WOD 10/13/14

Oct 12th, 2014

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Category: WOD

CFRE WOD 10/13/14


Main – CrossFit

Plyometric Training (No Measure)

Complete 2 sets of each, 1 length of the turf: walk on heels, walk on toes, forward lunge, backward lunge, broad jumps, bounding, lateral jumps. Then do 2 minutes of ricochets (2 sets) then 2 minutes of 10 inch, 20 inch, 24 inch depth jumps.

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.

Back Squat (5 sets of 3 reps all at 80%)

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Tabata 10/13/14 (8 Rounds for reps)

Tabata lateral cone touches!

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