CFRE Wod

May 15th, 2017

Comments: 0
Category: WOD

CFRE Wod


CrossFit Rugged Edge – CrossFit

Warm-up

1,000m Row (No Measure)

Nice and easy

Warm Up “A” (No Measure)

21-15-9 reps of…

Air Squats

KBS

Flutter Kicks (4 count)

Gymnastics

Double Under Skills

10 minutes of double under practice

-Timing-

Calves

Heels

Rope same speed jump higher

-Position-

Elbows Tucked, Palms forward

4-6 inches wrist away from waist

Wrist Swivel

Bounding

Singles heels touch

Doubles no heels touch

Weightlifting

Deadlift (4 reps @ 60,65,70,75)

Metcon

CFRE metcon 5-16-17 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

30 DU

10 Pull Ups

10 Sit Ups

10 KB SDHP (53/35)

Add a comment

Your email address will not be shared or published. Required fields are marked *