CFRE WOD

Jul 16th, 2017

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

Warm-up

1 mile run (No Measure)

EASY 1 mile run! This is not for time. It is a warm up, so treat it as such

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.

Squat Therapy (No Measure)

3 sets of 5 reps, done in a controlled manner, of the following:

wall-facing squats

kettle bell goblet squats

pvc pipe overhead squats

Weightlifting

Back Squat (3 reps @ 80,85,90%)

WARM UP SETS:

5 reps @ 55,65%

3 reps @ 75

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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