CFRE WOD 9/22/14

Sep 21st, 2014

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Category: WOD

CFRE WOD 9/22/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

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

Back Squat (3 sets of 2 reps!)

set 1 @ 65, set 2 @ 75, set 3 @ 85.

Shoulder Press (3 sets of 2 reps!)

set 1 @ 65, set 2 @ 75, set 3 @ 85.

Metcon 9/22/14 (Time)

For Time: 25-20-15-10-5 of KBS (53, 35) & HSPU with a 400m Run between each set of reps.

Tabata 9/22/14 (8 Rounds for reps)

Tabata Burpees!

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