CFRE WOD 4/22/14

Apr 21st, 2014

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Category: WOD

CFRE WOD 4/22/14


Main – CrossFit

Warm Up, Strength, Metcon.

400m Run (No Measure)

run 400m at a comfortable pace!

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

Mobility 101 (No Measure)

Squat stretch, Rollie pollies, pigeon pose, lower back stretch, etc…

Back Squat (20 Rep Max)

refer to your previous 20 RM Back Squat and go 5 to 10 lbs heavier.

4/22/14 WOD (Time)

10 RFT of 5 C2B Pull Ups (chest to bar pull ups), 10 HRPU (hand release push ups), 15 JAS (jumping air squats).
scale the C2B Pull Ups with Barbell Body Rows and scale the JAS with regular air squats if necessary.

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