CFRE WOD 6/16/14

Jun 15th, 2014

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Category: WOD

CFRE WOD 6/16/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:
High Knees
Butt Kickers
Alternating Toe Touches
A-skip
Walking Lunges
Perfect Stretch

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.

Back Squat (6@65, 6@70, 2×6@80)

Front Squat (5@60, 5@65, 2×5@70)

Metcon 6/16/14 (Time)

3 RFT of: 30 Barbell Box Step Ups(15 each leg)(24″ or 20″)(45 or 35), 7 Muscle Ups or 14 Pullups + 14 Dips, 10 Hang Power Clean (175, 115).
To “RX” this workout you have a few choices… you can use either a 24″ or 20″ box with a 45# or 35# barbell on your back. do 7 Muscle Ups or 14 pullups + 14 dips. However, the prescribed weights for the Hang Power Clean are as written… 175 for the men and 115 for the women. Scale the weight accordingly and most important of all, have fun :)

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