CFRE WOD

Jun 6th, 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 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.

Weightlifting

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

Metcon

Chipper 6-7-17 (AMRAP – Rounds and Reps)

100 Double Under

25 Pull ups

25 Handstand Push Ups

25 Hang Power Cleans (135,95)

25 Wall Ball Shots (20,14)

25 Kettle Bell Swings (53,35)

25 Toes To Bar

100 Double Unders
In order to get RX you need to finish the work out in 30 minutes. Rx plus is a full AMRAP so 30 mins must complete at least one round plus all 100 DU into second round.

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