CrossFit Rugged Edge – CrossFit
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
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.