CFRE WOD 4/8/15

Apr 7th, 2015

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Category: WOD

CFRE WOD 4/8/15

Main – CrossFit

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)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Deadlift (5×2@85)

make sure you warm up warm up warm up!!!

Metcon 4/8/15 (Time)

For Time: 20 Deadlift (225, 155)(RXplus 275, 185), 150 Singles (RXplus: 50 Double Unders), 20 Front Squat (95, 65)(RXplus, 135, 95), 225 Singles (RXplus: 75 Double Unders), 20 Burpees (RXplus: Burpee Pullups), 300 Singles (RXplus: 100 Double Unders).

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