CFRE WOD

Jun 12th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

2,000m row (No Measure)

easy 2,000m row

Empty Barbell Warm Up (No Measure)

5 reps of the following :

Deadlift

Front Squat

Shoulder Press

Back Squat

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

Metcon

Metcon 6-13-17 (Time)

3 RFT (20:00 CAP)

600m run

16 Deadlift (225/155)

60 DU

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