CFRE WOD

Feb 23rd, 2016

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

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

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.

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.

Warm Up #3 (No Measure)

2 Rounds of 250m row or 1 minute of Jump Rope (Ione Peeps), 10 Pushups, 10 Situps, 10 Air Squats, 10 KBS (53, 35).

Bench Press (5@sub 55, 5@55, 3×2@75%)

CFRE Metcon (400m Run, WBS, BJ) (Time)

For Time:

25 WBS (20, 14)

25 Box Jumps (24, 20)

400m Run

20 WBS (20, 14)

20 Box Jumps (24, 20)

400m Run

15 WBS (20, 14)

15 Box Jumps (24, 20)

400m Run

10 WBS (20, 14)

10 Box Jumps (24, 20)

400m Run

5 WBS (20, 14)

5 Box Jumps (24, 20)

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