CFRE WOD

May 1st, 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 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

Gymnastics

Handstand Progression

Wall walks

HS hold against wall

HS hold away from wall w/ spotter
Tight core*

Handstand Push Up Progression

Depth (use mats)

Strict

Kipping
Think push press*

Metcon

Metcon 5/2/17 (Time)

For time (35:00 CAP):

30 Deadlift (225/155)

30 HSPU

30 Thrusters (95/65)

30 Pull Ups

30 Power Cleans (135/95)

30 Ring Dips

60 WBS

30 Burpees

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