CFRE WOD 8/24/15

Aug 23rd, 2015

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Category: WOD

CFRE WOD 8/24/15


CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches

A-skip

Walking Lunges

Perfect Stretch

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 (10@sub 55% (warm up!), 10@55, 3×5@70)

Metcon 8/24/14 (Time)

For Time (20 minute CAP): 21-15-9 reps of Back Squat (135, 95)(RXplus: Body weight!) and 400m Run (RXplus: with 20# Med Ball)(Run between sets 21 & 15, 15 & 9 and after the set of 9).

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