CFRE WOD 2/11/15

Feb 10th, 2015

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Category: WOD

CFRE WOD 2/11/15

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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.

Segment Dead Lift (3 sets of 6 reps @ 50% of 1RM Back Squat!)

As Lifter lifts the weight, Lifter will pause at shins, just above knees, then at the finish. The Lifter will return weight to ground without segments to start additional repetition.

Romanian Deadlift (3 sets of 6 reps with 50% of 1RM Back Squat.)

With knees slightly bent, the Lifter will raise and lower the weight in the manner of a deadlift without touching weight to the floor.

Metcon 2/11/15 (Time)

For Time: 21-15-9 reps of SDHP (95, 65) and Toes To Bar (Toes to Post) with 45 Double Unders at the beginning, between each set, and at the end. Triple the number of Double Unders if you can’t do them!

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