CFRE WOD 8/17/15

Aug 16th, 2015

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Category: WOD

CFRE WOD 8/17/15

CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Back Squat (2X5@55, then work up to a 1 RM!!!)

Metcon 8/17/15 (Time)

3 RFT (15 minute CAP): 400m Run/500m Row, 10 Walking Lunges (5 each leg), 5 Burpees, 10 Air Squats, 5 Burpees, 10 Box Jumps (24, 20).

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