CFRE WOD 11/4/15

Nov 3rd, 2015

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Category: WOD

CFRE WOD 11/4/15


CrossFit Rugged Edge – CrossFit

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 (2×5@55, 5×2@85)

CFRE Metcon 11/04/15 (Time)

7 RFT: 200m Run, 9 Ground to Overhead (95, 65), 6 Split Lunge Jumps (R+L=1), 3 HSPU (Scale to Pike Pushups or Box HSPU).

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