CFRE WOD 12/8/14

Dec 7th, 2014

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Category: WOD

CFRE WOD 12/8/14

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 (4@60, 4@70, 3×4@75)

Metcon 12/8/14 (Time)

5 RFT: 5 Curtis Press (95, 65), 10 Paralette Pass Throughs, 15 Toes To Bar!

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

Tabata Broad Jumps!

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