CFRE WOD 10/22/14

Oct 21st, 2014

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Category: WOD

CFRE WOD 10/22/14

Main – CrossFit

Warm Up 101 (No Measure)

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

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

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.

Deadlift (10@55, 2×2@80, 2×2@85, 2×2@90)

Bear Complex 10/22/14 (No Measure)

5 rounds, 7 reps/revolutions each round: 1 round/revolution consists of 1 Power Clean to a Front Squat to 1 Shoulder Press to a Back Squat to 1 Shoulder Press (from back rack pos).
Add weight each round! Start with a lighter weight for the first round. For example, most guys would start with 95lb and ladies 65lb then add 5 to 10 pounds each round. The goal is to not set the bar down at all during each round!!!

Tabata 10/22/14 (8 Rounds for reps)

Tabata Sit ups!

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