CFRE WOD 12/04/15

Dec 3rd, 2015

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Category: WOD

CFRE WOD 12/04/15


CrossFit Rugged Edge – CrossFit

5 to 10 minute Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

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.

Back Squat (1×10@sub 55, 2×5@55, 1×5@65, 1×5@70, 1×5@75)

Deadlift (1×10@sub 55, 2×5@55, 1×5@65, 1×5@70, 1×5@75)

CFRE Metcon 12/04/15 (Time)

3 RFT (15 Minute CAP): 20 WBS (20, 14), 20 Burpees, 20 KB SDHP (53, 35).

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