CFRE Wod

May 14th, 2017

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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 #1 (No Measure)

2 Rounds of 250m Row or 1 minute of Jump Rope (Ione peeps!), 10 Russian KBS (53, 35), 10 Air Squats, 10 Pushups, 10 Situps, 5 Strict Pullups or 10 Ring Rows or Jumping Pullups.

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.

Weightlifting

Back Squat (4 reps @ 60,65,70,75)

Metcon

CFRE Metcon 5-15-17 (Time)

For Time (25 minute cap)

21-15-9

Deadlifts (225/185)

Burpees Over Bar

*After EVERY round:

50′ Double Overhead KB/DB walking lunges down and 50′ Farmers Carry back(53/35)

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