CFRE WOD

Jul 5th, 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 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

karaokes

Walking Lunges

Side Lunges

A-skip

B-skip

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 (5 reps @ 55,65,70,75,80)

Metcon

metcon 7-6-17 (AMRAP – Rounds and Reps)

AMRAP 18

10 Ring Dips

10 V-Ups

10 Alternating Split Lunge Jumps (R+L=1)

100′ Shuttle Run

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