CFRE WOD 11/10/14

Nov 9th, 2014

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Category: WOD

CFRE WOD 11/10/14

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.

Back Squat (10@50, 8@60, 3×6@70)

Metcon 11/10/14 (Time)

5 RFT: 30 DU (90 Singles), 30 Situps, 30 Squats.

Tabata 11/10/14 (8 Rounds for reps)

Tabata Grasshoppers!

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