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Thur09/01/16

1
Sep

Thur09/01/16

CrossFit BattleCry – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Plot Twist (AMRAP – Rounds and Reps)

10 Min EMOM

10 Plank taps

10 air squats

Rest one minute

10 Min AMRAP

5 Push press 75/55

3 back squats

2 rope climbs
Include rounds from EMOM (10) to total rounds and reps for your overall score.

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