CFRE WOD 3/3/15

Mar 2nd, 2015

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Category: WOD

CFRE WOD 3/3/15


Main – CrossFit

The Rocky (No Measure)

500 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Shoulder Press (5@55, 5@65, 3@75, 3@80)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Coach Wheat’s Ab Workout (No Measure)

follow the directions on the poster board!

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