CFRE WOD

Jun 18th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

1 mile run (No Measure)

EASY 1 mile run! This is not for time. It is a warm up, so treat it as such

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.

Empty Barbell Warm Up (No Measure)

5 reps of the following :

Deadlift

Front Squat

Shoulder Press

Back Squat

Weightlifting

Back Squat (3 reps @ 75,80,85)

Front Squat (3 reps @ 75,80,85)

Make sure to warm up to your 70%. for example: 3-5 reps at 55% and 65%, then get started at 3 @ 75%

Metcon

Metcon 3-19-17 (Time)

For Time (20 minute cap)

15 Push Press (135/95)

12 Box Jumps (24″/20″)

9 HSPU

6 Pistol Squats (R+L=1)

3 Bar Muscle Ups**

3 100′ Shuttle Runs (down and back=100′)

6 T2B

9 WBS (20/14)

12 KBS (53/35)

15 Barbell SDHP (135/95)

**If you cannot do muscle ups, then the modification is band assisted Bar MU or 9 C2B pull ups

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