CFRE WOD

Jul 10th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Warm Up 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

karaokes

Walking Lunges

Side Lunges

A-skip

B-skip

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.

Empty Barbell Warm Up (No Measure)

5 reps of the following :

Deadlift

Front Squat

Shoulder Press

Back Squat

Weightlifting

Deadlift (4 reps at 65,75,80,85)

5 reps @ 55% as a warm up

Metcon

metcon 7/11/17 (Time)

21-15-9 reps of:

KB Swings (53/35)

1 Arm KB Walking Lunges (R+L=1)

1 Arm Snatches (1=1)

*400m Run between sets*

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