CFRE WOD

May 20th, 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 “B” (No Measure)

21-15-9 reps of…

Box Jumps

WBS

Situps

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.

Weightlifting

Power Snatch (4 reps @ 60,65,70,75)

Metcon

CFRE Metcon 5-21-17 (Time)

For time (20 Min. Cap)

100 DU

20 Box Jumps

20 WBS

10 HSPU

10 GHD Sit Ups

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