CFRE WOD 3/16/15

Mar 15th, 2015

Comments: 0
Category: WOD

CFRE WOD 3/16/15


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.

Back Squat (5@55, 5@65, 3@75, 2@80, 2@85)

do a 3 second pause on each rep in the first 2 sets!

Metcon 3/16/15 (Time)

4 RFT: 16 Pullups (RXplus: strict pullups), 16 Pushups (RXplus: clapping pushups), 16 Jumping Air Squats, 16 Box Jump Overs (24, 20).

Add a comment

Your email address will not be shared or published. Required fields are marked *