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.
Shoulder Mobility 101 (No Measure)
10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.
Pick either mobility 101 or shoulder mobility 101 to incorporate! Do both if time allows
Pullup/ Bar Muscle up training
if you normally do ring rows:
practice jumping pull ups/band assisted pull ups
if you normally do jumping/band assisted pull ups:
Strict pull ups:
everyone should be able to do a variation of this
Bar muscle ups:
if you are ready to learn/can do a bar muscle up, practice those!
10-15 minutes working on pull ups or muscle ups. For those of you working on muscle ups, focus on technique and form! Follow the above link for a quick review of muscle ups and try to apply to your attempts/reps. DO NOT BURN YOURSELF OUT ON THESE! Perform 5 sets of 2-3 attempts/reps at a time and rest for a minute or two. Only log full, total reps (ie: strict/kipping/butterfly pull ups and successful muscle ups)
150 Wall-Ball Shots, 20# / 14#