CFRE WOD 9/28/15

Sep 27th, 2015

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Category: WOD

CFRE WOD 9/28/15

CrossFit Rugged Edge – CrossFit

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:

High Knees

Butt Kickers

Alternating Toe Touches


Walking Lunges

Perfect Stretch

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

Overhead Squat (3×3 with empty bar or pvc pipe)

add weight if you feel comfortable doing do.

Single Arm Kettle Bell OHS (3×3 (3 on each arm))

With a Kettle Bell perform single arm OHS.
go light!!! focus on mechanics and position.

CFRE Metcon 9/28/15 (Time)

5 RFT: 50 foot walking lunges with 45lb Bar overhead or 45lb plate overhead (scale accordingly, but don’t go too light), 15 Burpees.

Day 7 of 100 Days of Tabata (4 Rounds for reps)

WBS (8lb ball), KB SDHP (53, 35), Alt KB BOR (53, 35), T2B/Toes to post.

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