CFRE WOD 7/2/15

Jul 1st, 2015

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Category: WOD

CFRE WOD 7/2/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Bench Press (3×3@75)

Metcon 7/2/15 (3 Rounds for reps)

For Total Reps, complete 3 Rounds with 1 minute of rest between each Round of the following 5 exercises: 1 minute of Double Unders (if you do singles, divide your total number by 3), 1 minute of Push Press (65, 45), 1 minute of Flutter Kicks (1 is 1), 1 minute of Sumo Dead Lift High Pull (65, 45), 1 minute of Med Ball Toe Touches in a standing position (1 is 1).
each round is 5 minutes… 5 exercises where you work for 1 minute then transition. your transition time between exercises will be 30 seconds. this should give you enough time to write down your reps and prep to start the next exercise. you will rest 1 minute after you’ve completed all 5 exercises, then you will repeat for 2 more rounds.

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