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.