CFRE WOD 7/16/14

Jul 15th, 2014

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Category: WOD

CFRE WOD 7/16/14


Main – CrossFit

The Rocky (No Measure)

250 Singles… Jump Rope
100 Jumping Jacks
50 Mountain Climbers… 1R + 1L= 1
1 minute Hussle & Down Ups
1 minute Shadow Box

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.

Bench Press (5 sets of 2 @ 75%)

Deadlift (5 sets of 2 @ 80%)

Metcon 7/16/14 (Time)

4 RFT: 400m Run, 15 C2B Pull Ups, 15 Burpees.

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