CFRE WOD 9/21/15

Sep 20th, 2015

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Category: WOD

CFRE WOD 9/21/15


CrossFit Rugged Edge – CrossFit

The Rocky (No Measure)

500 Singles… Jump Rope

100 Jumping Jacks

50 Mountain Climbers… 1R + 1L= 1

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.

Back Squat (2×5@55(Warm Up), 2@65, 2@70, 2@75, 2@80)

Overhead Squat (1@Empty Bar or PVX, 3X3@Empty Bar or 55%)

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

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