CFRE WOD 9/19/14

Sep 18th, 2014

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Category: WOD

CFRE WOD 9/19/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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.

Power Clean+Front Squat+Hang Power Clean+Front Squat+Clean+Hang Clean (5 sets of 2 reps all at 80%)

Do the following progression with 1 rep of each.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Tabata 9/19/14 (8 Rounds for reps)

complete 8 rounds of 20:10 of situps

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