CrossFit Rugged Edge – CrossFit
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:
Alternating Toe Touches
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 (5×5 5 reps of each @ 55, 60, 65, 70, 75)
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.