CFRE WOD

May 6th, 2017

Comments: 0
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

Warm Up “I” (No Measure)

21-15-9 reps of…

Shuttle Runs

KBS

Situps

Air Squats

Weightlifting

Power Snatch (5@50%, 5@55%, 5@60%, 5@65%, 5@70%)

Back Squat, Deadlift, Bench Press Total (Total Weight)

Metcon

Metcon 5/7/17 (Time)

21-15-9

Box Jumps (24/20)

WBS (20/14)

Lateral cone touches

BETWEEN ROUNDS:

50′ Handstand Walk/ 10 wall walks

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