CFRE WOD 3/25/14

Mar 24th, 2014

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Category: WOD

CFRE WOD 3/25/14


Main – CrossFit

Warm Up, Strength, Metcon

The Rocky (No Measure)

250 Singles… Jump Rope
100 Jumping Jacks
50 Mountain Climbers… 1R + 1L= 1
1 minute Hussle & Down Ups
1 minute Shadow Box

Back Squat (3×5 Warm up then 20 RM)

20 Minute AMRAP Kettle Bell Hell :)… not really. (AMRAP – Rounds and Reps)

20 Minute AMRAP of: 25 Kettle Bell Swings, 10 Turkish Get-ups (Right Arm), 10 Single Arm Kettle Bell Overhead Squats (Left Arm), 25 Kettle Bell Swings, 10 Turkish Get-ups (Left Arm), 10 Single Arm Kettle Overhead Squats (Right Arm)!!! Repeat all movements for As Many Rounds As Possible in the 20 minutes that is alotted. Count additional reps that are completed as well. For the Kettle Bell Swings, men use the 53 pound kettle bell and women use the 35 pound kettle bell. For the Turkish Get-ups use a manageable weight with either a kettle bell or dumbell. Go light! Scale accordingly and most importantly, have fun :)

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