CFRE WOD 11/5/14

Nov 4th, 2014

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Category: WOD

CFRE WOD 11/5/14

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 (20 Minutes to establish 1RM!)

Metcon 11/5/14 (Time)

3 RFT: 40, 4 count Mountain Climbers, 30, 4 count Jumping Jacks, 20, 4 count Flutter Kicks, 10 WBS (20, 14).

Tabata 11/5/14 (8 Rounds for reps)

Tabata Wall Sits!

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