CFRE WOD

Jun 14th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Happy Birthday Coach Michael!

Warm-up

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

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.

Mighty Mowgli V3 (Time)

For Time:

Buy In: 800m run

4 rounds of:

2 Rope Climbs

5 Thrusters (155/115)

5 Barbell Facing Burpees

23 Pull Ups

23 Back Rack Walking Lunges (155/115) (1=1)

Buy Out: 800m run

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