CFRE WOD 9/4/15

Sep 3rd, 2015

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Category: WOD

CFRE WOD 9/4/15


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.

Power Clean + Front Squat Barbell Warm-up (No Measure)

Modify the Burgener Warm-up’s first few steps to fit to Power Cleans… After establishing Stance, Grip and Position do “Down & Up”, “Elbows High & Outside”, then “Muscle Clean”. Then do Clean Lands at 2″, 4″ and 6″. After landing at 6″, do 3 Front Squats. Complete the entire cycle 3 times with either with PVC Pipe or empty barbell.

Power Clean (2×5@55, 2×4@70)

TGIF… No More Birthday WOD for the week!!! (Time)

For Time: 50-40-30-20-10 reps of Double Unders (triple the number for Single Jumps), Flutter Kicks (R+L=1)(Kick must be big! No small choppy kicks), Bird Dog Kick Backs (R+L=1), Regular Crunches, Supermans.

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