CFRE WOD 11/12/14

Nov 11th, 2014

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Category: WOD

CFRE WOD 11/12/14

Main – CrossFit

The Josh Everett Warm UP (No Measure)

1- Low Level Cardio: Run, Jump Rope, Jumping Jacks, etc… Just break a mild sweat. 2- Frankensteins, Walking Knee Grabs, Walking Quad Stretch, Perfect Stretch (do all the length of the turf). 3- Foam Roller, Lacrosse Ball (focus on tight areas). 4- Specific Movement Prep: What’s in the workout.

Deadlift (10@50, 8@60, 3×6@70)

Metcon 11/12/14 (Time)

For Time: 5-10-15-10-5 reps of Ring or Paralette Pushups, Strict Pullups, Walking Lunges with Plate Overhead (45, 25), Situps.

Tabata 11/12/14 (8 Rounds for reps)

Tabata Wall Ball Shots (20, 14).

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