CFRE WOD 9/22/15

Sep 21st, 2015

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Category: WOD

CFRE WOD 9/22/15

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@65, 2@70, 2@75, 2@80)

CFRE Metcon 9/22/15 (Time)

For Time (25 min CAP): 50-40-30-20-10 reps of KBS (53, 35), Push Ups, Sit Ups with 90 seconds of jumping rope between sets 50&40, 40&30, 30&20, & 20&10!!!

(Optional) Day 1 of 100 Days of Tabata 9/22/15 (4 Rounds for reps)

This is Optional!!! These Tabatas will be 4 Rounds per movement of 20 seconds on 10 seconds of rest for a total workout time of 8 minutes. 4 Tabata Planks, 4 Bicep Curls, 4 Break Dance Kicks, 4 Puddle Jump Squat. Keep the 4 round total for each movement and put that in the computer for a grand total of reps.

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