CFRE

Jun 25th, 2017

Comments: 0
Category: WOD

CFRE


CrossFit Rugged Edge – CrossFit

Warm-up

5 minutes of Light Cardio (No Measure)

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

Warm Up 102 (No Measure)

1 time through:

1 length of the Floor:

High Knees

Butt Kickers

Alternating Toe Touches

karaokes

Walking Lunges

Side Lunges

A-skip

B-skip

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.

Weightlifting

Back Squat (5 @ 70, 4@75, 3@80, 2@85, 1@90)

Metcon

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Metcon (AMRAP – Reps)

*On a Continuously running clock:

6 Minutes of 100 foot shuttle runs (1=1)

5 Minutes of max Reps Double Unders

4 Minutes Max Reps Burpees

3 Minutes Max Reps Pull Ups

2 Minutes Max Reps walking lunges

1 Minute of Max Reps Sit ups
Work Out Total Time is 21 min

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