CFRE WOD

Jun 21st, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Warm up #4 (No Measure)

2 Rounds: 10 Mountain Climbers (R+L=1), 10 Pushups, 10 Situps, 10 Jumping Jacks.

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

Weightlifting

Bench Press (3 reps @ 75,80,85)

Incline Bench Press (3 reps at 55%,60%, 65% of bench max)

use two 35s to incline the back of the bench (where our head goes).
don’t forget your warm up sets!

Metcon

1/2 Chelsea (15 Rounds for reps)

EMOM 15

5 Pull Ups

10 Push Ups

15 Air Squats

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