CFRE WOD 9/15/15

Sep 14th, 2015

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Category: WOD

CFRE WOD 9/15/15


CrossFit Rugged Edge – CrossFit

Warming Up (No Measure)

10 reps of the following: Wrist Circles, Elbow Circles, Shoulder Circles, Over & Backs, Upright & Bent Torso Rotation, Leg Swings (front & back), Leg Swings (side to side), Internal/External Arm Rotation, Bow & Bend, Hip Circles, Iron Cross, Scorpion, Walking Lunge with Twist, Spiderman Lunge, One-Legged RDL + Leg Swing, Cossack.

Shoulder Press (2×5@55, 2×3@75)

Push Press (2×3@80% of Shoulder Press)

Push Jerk (2×3@85% of Shoulder Press)

CFRE RX 1 Metcon 9/15/15 (Time)

For Time: 20-16-12-8-4 reps of Alternating KB or DB Ground to Overhead (53, 35)(1 is 1), KB SDHP (53, 35), Box Jumps (24, 20).
20 min CAP!!!

CFRE RX 2 Metcon 9/15/15 (Time)

For Time: 20-16-12-8-4 reps of Alternating KB or DB Ground to Overhead (35, 25)(1 is 1), KB SDHP (35, 25), Box Jumps (20, 18).
20 min CAP

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