CFRE WOD 10/20/14

Oct 19th, 2014

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Category: WOD

CFRE WOD 10/20/14

Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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.

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 (10@55, 2×2@80, 2×2@85, 2×2@90)

Metcon 10/20/14 (AMRAP – Rounds)

20 Minute AMRAP: 6 Power Clean (155, 105)(RXplus: 185, 135), 12 Burpees, 14 T2B, Bear Crawl down & back length of turf (RXplus: 50′ handstand walk).

Tabata 10/20/14 (8 Rounds for reps)

Tabata Barbell Thrusters!
with an empty 45lb or 35lb barbell!

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