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!