CrossFit Rugged Edge – CrossFit
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
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).