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Sat 09/17/16

17
Sep

Sat 09/17/16

CrossFit BattleCry – CrossFit

Warm-up

BattleCry Warm-Up (No Measure)

1- Arm Circles , Torso Rotation and Knee Raises

2- High Reach, Forward Fold and Toe Reach

3- Air Squat Into Sumo Stretch

4- Side Lunge Stretch

5- Lunges and Lunge & Reach

6- 3 30 sec Planks

7- 3 30 sec Hollows and Scissor Kicks

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

4 person team

20 rope climbs

30 box jumps 20/24

40 HSPU

Break up as needed
Scaled options

2 rope rows = 1 rope climb

Step ups

HRPU

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