CFRE WOD 8/26/15

Aug 25th, 2015

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Category: WOD

CFRE WOD 8/26/15


CrossFit Rugged Edge – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

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.

Deadlift (10@sub 55, 10@55, 3X5@70)

Metcon 8/26/15 (Time)

For Time (20 minute CAP): 21-15-9 reps of Deadlift (135, 95)(RXplus: 185, 135), Box Jumps (24, 20)(RXplus: 30, 24) with 400m Run (RXplus: with 20# Med Ball) between sets 21&15, 15&9 and after 9.

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