CFRE WOD 10/19/15

Oct 18th, 2015

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Category: WOD

CFRE WOD 10/19/15


CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Squat Therapy (No Measure)

3 sets of 5 reps, done in a controlled manner, of the following:

wall-facing squats

kettle bell goblet squats

pvc pipe overhead squats

Back Squat (2×5@55, 2×2@80, 2×2@85)

Overhead Squat (3×5@55, or Empty Bar or PVC)

add weight if you feel comfortable doing so.

Painstorm (lads 95#, lassies 65#) (Time)

10 front squats,10 push press,10 thrusters

2 box jumps,2 pull ups,2 burpees

8 front squats, 8 push press, 8 thrusters

4 box jumps,4 pull ups,4 burpees

6 front squats, 6 push press, 6 thrusters

6 box jumps, 6 pull ups, 6 burpees

4 front squats, 4 push press, 4 thrusters

8 box jumps, 8 pull ups, 8 burpees

2 front squats, 2 push press, 2 thrusters

10 box jumps, 10 pull ups, 10 burpees

Day 28 of 100 Days of Tabata 10/19/15 (4 Rounds for reps)

pulse crunch (1s=1rep), sqt side leg lift , side steps, jump frog squats.

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