CFRE WOD

Apr 18th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

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

Warm Up 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

Karaoke

Walking Lunges

Side Lunges

A-skip

B-skip

Warm Up #2 (No Measure)

2 Rounds of 250m Row or 1 minute of Jump Rope, 10 Burpees, 10 KB SDHP (53, 35), 10 KB Goblet Squats (53, 35), 10 Russian KBS (53, 35).

Weightlifting

Bench Press (10,8,6,4,2,1,1,1)

Make Sure we are resting between sets. Start out around 50% of max. Work our way up to 100 by second single rep….

Metcon

15 min EMOM 4-19-17 (15 Rounds for reps)

5 Push ups

5 Box Jumps (30,24)

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