CFRE WOD 7/30/14

Jul 29th, 2014

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Category: WOD

CFRE WOD 7/30/14

Main – CrossFit

Plyometric Training (No Measure)

Complete 2 sets of each, 1 length of the turf: walk on heels, walk on toes, forward lunge, backward lunge, broad jumps, bounding, lateral jumps. Then do 2 minutes of ricochets (2 sets) then 2 minutes of 10 inch, 20 inch, 24 inch depth jumps.

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 (6 sets of 3 reps all at 75%)

Metcon 7/30/14 (Time)

For Time: 1 min plank (elbows), 25 KBS (53, 35), 25 T2B, 20 KBS, 20 T2B, 15 KBS, 15 T2B, 1 min plank.

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