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.