CFRE WOD 7/9/14

Jul 8th, 2014

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Category: WOD

CFRE WOD 7/9/14

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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 (5 sets of 5 reps @ 70%)

Metcon 7/9/14 (Time)

3 RFT of: 10 Strict Pull Ups, 10 OHS (95, 65), 10 V-Ups.
RX Plus is OHS 135# for the men and 95# for the women!

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