CFRE WOD

Mar 6th, 2016

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Category: WOD

CFRE WOD

CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

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

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

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.

Warm Up 101 (No Measure)

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

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Back Squat (3@sub 55, 3@55, 5×1@80)

Deadlift (3@sub 55, 3@55, 3×1@80)

CFRE Metcon (WBS, B) (Time)

For Time: 9-15-21-15-9 reps of WBS (53, 35) & Burpees.

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