CFRE WOD 4/14/15

Apr 13th, 2015

Comments: 0
Category: WOD

CFRE WOD 4/14/15

CrossFit Rugged Edge – CrossFit

Happy Birthday Amadeo Casazza!

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.

Shoulder Press (5@55, 4@65, 3@75, 2@85, 1@90)

Rock Me Amadeo! (Time)

For Time: 38 Pull ups, 38 Pushups, 38 Situps, 38 Air Squats, 38 KBS (53, 35), 38 KB SDHP (53, 35), 38 KB Alt Bent Over Row (53, 35), 38 Burpees, 38 Box Jumps (24, 20), 38 Thrusters (45… just the barbell), 38 Walking Lunges, 38 Mountain Climbers, 38 Flutter Kicks.
This workout will have a 38 minute time cap :) Also, the walking lunges, mountain climbers and flutter kicks are not, i repeat, are not R+L=1.

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