CFRE WOD 12/1/14

Nov 30th, 2014

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Category: WOD

CFRE WOD 12/1/14


Main – 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.

Back Squat (5@65, 4@70, 2×3@75, 2@80)

Metcon 12/1/14 (Time)

3 RFT: 50 DU (150 sing), 25 WBS (20, 14)(use butt ball if necessary), 25 KB Goblet Step Ups (53, 35), 25 KBS (53, 35).

Tabata 12/1/14 (8 Rounds for reps)

Tabata Wall Sits!

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