CFRE WOD

Jun 4th, 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 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

Back Squat (5×5 5 reps of each @ 55, 60, 65, 70, 75)

Metcon

Core WOD 20 Min. AMRAP (AMRAP – Rounds and Reps)

1 min. Plank Hold

1 min. Knees to Elbow

1 min. Plank hops

1 min. Plank Runners

1 min. Rest
In order to RX you have to hold the plank for the full minute. Your score will be 1 round if you complete the holds for the full minute than count your reps for kness to elbow plank hops and plank runs.

plank hops 1 rep is complete when ypu return your feet back to the normal plank position. Basically 2 is one. Plank runners one rep is right plus left.

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