CFRE WOD 10/20/15

Oct 19th, 2015

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Category: WOD

CFRE WOD 10/20/15

CrossFit Rugged Edge – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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.

Shoulder Press (2×5@55)

Push Press (2×2@85)

Push Jerk (2×2@85)

CFRE Metcon 10/20/15 (Time)

For Time: Buy in with 90 Double Unders (scale to 180 Singles) then complete 3 Rounds of 30 KBS (53, 35), 30 Push Ups, 30 Situps. Buy out with 90 Double Unders (scale to 180 Singles).

Day 29 of 100 Days of Tabata 10/20/15 (4 Rounds for reps)

bicep hammer curls (25#), tri kick backs (25#), bicep curls (25#), push ups close grip.

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