CFRE WOD 2/2/15

Feb 1st, 2015

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Category: WOD

CFRE WOD 2/2/15

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.

Squat Therapy (No Measure)

3 sets of 5 reps, done in a controlled manner, of the following:

wall-facing squats

kettle bell goblet squats

pvc pipe overhead squats

1 RM Back Squat (1 RM)

Take 30 minutes to work up to your 1 RM Back Squat!

Post 1 RM Metcon 2/2/15 (No Measure)

3 Rounds: 400m Run, 5 Wall Squats, 5 KB Goblet Squats, 10 PVC OHS.
The Wall Squats, KB Goblet Squats and PVC OHS should be done in a controlled manner… not fast, that is! Consider this a “cool down” or “warm down”.

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