CrossFit Rugged Edge – CrossFit
400m Run (No Measure)
run 400m at a comfortable pace!
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.
Metcon 4/29/15 (Time)
For Time: 21-15-9 reps of Deadlift (205, 115)(RXplus: 275, 155), Box Jumps (24, 20)(RXplus: 30, 24)
For the RXplus Box Jumps… use two 45# Rubber plates to add 6″ to the 24″ boxes.