CFRE WOD 12/17/14

Dec 16th, 2014

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Category: WOD

CFRE WOD 12/17/14

Main – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

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.

Deadlift (4@60, 4@70, 3×4@80)

Metcon 12/17/14 (AMRAP – Rounds and Reps)

15 Minute AMRAP: 10 WBS (20, 14), 10 Situp with WBS (20, 14), 10 Pullups, 10 Pushups.

Tabata 12/17/14 (8 Rounds for reps)

Tabata walking Planks!

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