CFRE WOD 5/9/14

May 8th, 2014

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Category: WOD

CFRE WOD 5/9/14


Main – CrossFit

Warm Up, Strength, Metcon.

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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.

Fun Friday Metcon 5/9/14 (Time)

Run 400m with 20# Med Ball then… 3 RFT of 5 Touch and Go Power Clean + Push Jerk (m 135, w 95), 25 HRPU, 5 C2B Pull Ups then… Run 440m with 20# Med Ball.

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