CFRE WOD

Feb 16th, 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 #3 (No Measure)

2 Rounds of 250m row or 1 minute of Jump Rope (Ione Peeps), 10 Pushups, 10 Situps, 10 Air Squats, 10 KBS (53, 35).

Back Squat (5 sets of 2 reps all at 70%)

Deadlift (5 sets of 2 reps all at 70%)

CFRE Metcon (DL, HPC, FS, PP) (Time)

5 RFT:

10 Deadlift (95,65)(RX+: 115,85)

10 HPC (95,65)(RX+: 115,85)

10 Frnt Sqt (95,65)(RX+: 115,85)

10 Push Press (95,65)(RX+: 115,85)

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