CFRE WOD 6/29/15

Jun 28th, 2015

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Category: WOD

CFRE WOD 6/29/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Back Squat (3×3@75)

Front Squat (3×3@75)

Metcon 6/29/15 (Time)

For Time: 21-18-15-12-9-6-3 KBS (53, 35)(Rxplus: 70, 53) and 3-6-9-12-15-18-21 Box Jumps (24, 20)(Rxplus: 30, 24).
Do 21 KBS then 3 Box Jumps, 18 KBS then 6 Box Jumps, 15 KBS then 12 Box Jumps and so on!

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