CFRE WOD 5/14/15

May 13th, 2015

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Category: WOD

CFRE WOD 5/14/15

CrossFit Rugged Edge – CrossFit

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.

Bench Press (3 sets of 10 reps at 65%!)

Metcon 5/14/15 (Time)

In groups of 3 to 5, complete 3 RFT: (1 minute rest after each round): 20 WBS (24, 14), 20 KBS(53, 35), 20 Box Jumps (20″), 20 Push Press (75, 45), 20 CAL Row.
You will score this as a team so when your team finishes each round, that will be your individual time that you will record. Total workout time will be the combined time of all 3 rounds. Don’t record the rest time!

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