CFRE WOD

Apr 27th, 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 “C” (No Measure)

21-15-9 reps of…

KBS

SDHP

KB Gob Squat

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

Metcon

Deadlift (10,8,6,4,2,1,1,1)

Metcon

15 min EMOM 4-28-17 (AMRAP – Reps)

3 KB/DB one ARme Snatches (R+L=1) (53 or 55/ 35)

3 split lung jumps (R+L=1)

*Max height on all split lung jumps

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