CFRE WOD

Feb 14th, 2016

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Category: WOD

CFRE WOD


CrossFit Rugged Edge – CrossFit

5 minutes of Light Cardio (No Measure)

Row, Jump Rope, Go for a jog (if it’s not raining), etc…

Shoulder Mobility 101 (No Measure)

10 Small & Big Shoulder Circles (Fwd&Bkwd), 20 Over and Backs, 20 PVC Pass Throughs, 10 PVC Around the Worlds (R&L), 20 PVC Shoulder Press, 20 PVC Push Jerks.

Mobility 101 (No Measure)

Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.

Warm Up #1 (No Measure)

2 Rounds of 250m Row or 1 minute of Jump Rope (Ione peeps!), 10 Russian KBS (53, 35), 10 Air Squats, 10 Pushups, 10 Situps, 5 Strict Pullups or 10 Ring Rows or Jumping Pullups.

Empty Barbell C+J Warm-up (No Measure)

Complete 3 Sets of: 3 Clean Long Pull, 3 Front Squat, 3 Shoulder Press, 3 Split Jerk, 3 Bnk Press in Split Pos.

Clean and Jerk (5 sets of 1 clean and 1 jerk)

CFRE Metcon (DU, KBS, PU, SU, PsU, AS) (Time)

5 RFT: 40 Double Under, 10 KBS (53, 35), 10 Pullups, 10 Situps, 10 Pushups, 10 Airsquats.

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