CFRE WOD 9/9/14

Sep 8th, 2014

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Category: WOD

CFRE WOD 9/9/14


Main – CrossFit

400m Run (No Measure)

run 400m at a comfortable pace!

Warm Up 101 (No Measure)

2 sets, 1 length of the turf of the following:
High Knees
Butt Kickers
Alternating Toe Touches
A-skip
Walking Lunges
Perfect Stretch

Deadlift (5 sets of 5 reps.)

Warmup with a few sets at 50% of your 1RM. After you warmup, your first working set should be 65%. Sets 2 and 3 at 75% then set 4 and 5 at 80%.

Metcon 9/9/14 (Time)

4 RFT: 20 WBS (20, 14), 20 Walking Lunges (20 steps, or 10 each leg), 20 Pullups, EMOM 4 Burpees.
EMOM means “Every Minute On the Minute” you’ll do 4 Burpees.

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