CFRE WOD 7/20/15

Jul 19th, 2015

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Category: WOD

CFRE WOD 7/20/15

CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches


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.

Squat Therapy (No Measure)

3 sets of 5 reps, done in a controlled manner, of the following:

wall-facing squats

kettle bell goblet squats

pvc pipe overhead squats

Back Squat (10@55, 5@65, 4@70, 3@75, 2@80, 1@85)

Front Squat (3×3@75)

Metcon 7/20/15 (AMRAP – Rounds and Reps)

15 Minute AMRAP: 30 Russian Twists (20lb Med Ball)(1 is 1), 25 Lateral Cone Touches (1 is 1), 20 Squat Jumps, 15 Pushups, 10 Pullups, 5 Burpees.

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