CFRE WOD 7/15/14

Jul 14th, 2014

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Category: WOD

CFRE WOD 7/15/14


Main – CrossFit

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.

Back Squat (4 @ 70, 4 @ 75, 4 @ 80, 4 @ 85)

Front Squat (5 @ 60, 5 @ 65, 2X5 @ 70)

Metcon 7/15/14 (Time)

3 RFT: 12 Strict HSPU, 12 Power Cleans (135, 95)(RXplus is 175 for men, 110 for ladies), 24 SLJ (each jump is 1).

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