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.
Deadlift (2X5@55, then work up to a 1 RM!!!)
Metcon 8/20/15 (Time)
3 RFT (20 minute CAP): 400m Run/500m Row, 10 Dead Lift (135, 95), 10 Back Extensions/Supermans, 10 Box Jump Overs (24, 20).