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062817

28
Jun

062817

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

20 ring rows

5 hand walkouts

200m run

Skill Work

10 sec Hang Pull up test (AMRAP – Rounds)

Hang for 10 seconds performing 1 pullup every hang for as long as possible. Continue for a total of 30 pullups or failure

Metcon

Ranger Ranger Ranger! (Time)

3 RFT

40 Kb swings

30 Pull ups

20 Burpees

10 Box Jumps

400m run

Rx 70/53 24/20

Rx+ 80/62 30/24

35 min cap

Cool Down

cool down 4 (No Measure)

1 min. Wide leg forward fold

2 min WB straddle stretch

1 Min Each Pigeon Pose

Banded shoulder stretches

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