CFRE WOD 2/24/15

Feb 23rd, 2015

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Category: WOD

CFRE WOD 2/24/15


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.

Shoulder Press (5@60, 5@70, 2×5@75)

Metcon 2/24/15 (Time)

5 RFT: 400m Run, 15 Burpees, 20 Alternating KB Bent Over Row (53, 35)(10 each arm).

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