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9/6/17

6
Sep

9/6/17

CrossFit BattleCry – CrossFit


Announcement

Go to www.RiseoftheRenegades.com and check out the wods for this upcoming event. Registration is now open

Run warm up (No Measure)

2 Rounds

200 M Light Jog

Sumo Squat Stretch (Rock side to side)

Standing Forward Fold Stretch (Shift your hips around, Reach across R to L and L to R)

5 Hand Walk Outs

Cobra to Downward Dog 3x

800m Run (Time)

Max Effort 800m Run

Foxtail (Renegade) (Time)

3RFT: 0:60 work, 0:30 rest

**Athlete may only work in 0:60 increments**

20 WB 20/14 (10’/10′ target)

20 T2B

20 Box Jumps 24/20

20 min cap

Foxtail (Battlecry) (Time)

**Athlete may only work in 0:60 increments**

20 WB 16/10

20 sit ups

20 Step Ups 24/20

20 min cap

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

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