CFRE WOD

Jun 5th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

1 mile run (No Measure)

EASY 1 mile run! This is not for time. It is a warm up, so treat it as such

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

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

Metcon

WOD 6-6-17 (30 min) (Time)

21-18-15-12-9-6-3

Push Press (115/85)

Bar facing/ over the bar Burppees
Feet need to leave the ground and return to the ground at the sametime for RX.

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