CFRE WOD 10/8/14

Oct 7th, 2014

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Category: WOD

CFRE WOD 10/8/14


Main – 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.

Deadlift (5 sets of 5 reps!)

Metcon 10/8/14 (Time)

3 RFT: 20 Incline Push Ups (Feet on 20″ Box), 20 KB SDHP (53, 35), 20 Thrusters (95, 65), 20 KBS (53, 35)

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

Tabata Frog Jumps!

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