CFRE WOD 11/3/14

Nov 2nd, 2014

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Category: WOD

CFRE WOD 11/3/14


Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

1 minute Hussle & Down Ups

1 minute Shadow Box

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.

Squat Therapy (No Measure)

3 sets of 5 reps, done in a controlled manner, of the following:

wall-facing squats

kettle bell goblet squats

pvc pipe overhead squats

Back Squat (Take 20 minutes to establish 1RM!)

Metcon 11/3/14 (Time)

With a continuous running clock, do 75 Body Weight Back Squats! At the end of every minute, do 10 pullups and 10 pushups. Then return to your back squats until you complete all 75 reps.
If you can’t do your body weight, then the choose from the following weights (135 or 115 for men and 95 or 75 for women).

Tabata 11/3/14 (8 Rounds for reps)

Tabata planks!

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