CrossFit Rugged Edge – CrossFit
1 mile run (No Measure)
EASY 1 mile run! This is not for time. It is a warm up, so treat it as such
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.
Power Clean + Front Squat Barbell Warm-up (No Measure)
Modify the Burgener Warm-up’s first few steps to fit to Power Cleans… After establishing Stance, Grip and Position do “Down & Up”, “Elbows High & Outside”, then “Muscle Clean”. Then do Clean Lands at 2″, 4″ and 6″. After landing at 6″, do 3 Front Squats. Complete the entire cycle 3 times with either with PVC Pipe or empty barbell.
Metcon 6-14-17 (AMRAP – Rounds and Reps)
20 Minute AMRAP:
5 Medicine ball cleans (20/14)
10 Ring Dips
15 Sit Ups
20 KBS (53/35)