CFRE WOD

Feb 18th, 2016

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Category: WOD

CFRE WOD

CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

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.

Warm Up #5 (No Measure)

2 Rounds: 10 Knee Ups (R+L=1), 10 Modified Burpees, 10 Bicycles (R+L=1), 10 Bird Dogs (R+L=1).

Thruster (5 sets of 2 reps all at 55% Back Squat)

CFRE Metcon (Th, DU) (Time)

For Time:

5 Thrusters (95, 65)

45 Double Unders

10 Thrusters (95, 65)

45 Double Unders

15 Thrusters (95, 65)

45 Double Unders

10 Thrusters (95, 65)

45 Double Unders

5 Thrusters (95, 65)

45 Double Unders

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