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5/01/17

1
May

5/01/17

CrossFit BattleCry – CrossFit

Warm-up

We have 8 minutes to complete the warm up.

Warm-up (No Measure)

2 rounds

20 singles

20 ring rows

200 m run

Skill Work

15 minutes to review and practice Rope climb/Double under technique

Metcon

Pepa de Quenepa (Time)

For time:

10 Double unders

3 Rope climbs

20 DU

3 Rope climbs

30 DU

3 Rope climbs

40 DU

3 Rope climbs

50 DU

3 Rope climbs

60 DU

3 Rope climbs

70 DU

3 Rope climbs

80 DU

3 Rope climbs

90 DU

3 Rope climbs

100 DU

3 Rope climbs

25 min Cap

Rx+ Unborken DU/Legless rope climbs

Cool down 7 (No Measure)

Roll out calves/ whatever needs attention

Pigeon pose

Pec stretch

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