CFRE WOD 8/19/15

Aug 18th, 2015

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Category: WOD

CFRE WOD 8/19/15

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.

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).

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