CFRE WOD

May 23rd, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

2000 Calorie Row (No Measure)

Ione peeps normal light jog. Or run a mile

Warm Up 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

karaokes

Walking Lunges

Side Lunges

A-skip

B-skip

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.

Weightlifting

Power Clean ((3×3) 3 reps of each @ 70%, 75%, 80%)

warm up to 70%, a few sets should surfice…

Clean ((3×3) 3 reps of each @ 70%, 75%, 80%)

go straight to 70 percent cleans after power cleans you we should be warmed up.

Metcon

Elizabeth (Time)

3 Rounds for Time:

21-15-9

Clean (135/95)

Ring Dips

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