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Wed 1/4/17


Wed 1/4/17

CrossFit BattleCry – CrossFit

Bench Press Warm up (No Measure)

PVC Pass Thru, Good Mornings, etc….

8 Hand Walk Outs

20 Ring Rows

20 Push Ups


Next week we will begin BattleCry Ranking. The ranking criteria is posted about the Kiosk. Make sure you enter all your scores.

Dumbell Bench Press (5×10 (complex set))

Each Rep consist of 1 rep on left, 1 rep on right and 1 rep with both arms at the same time.

Metcon (Weight)

12 Min Emom

Min A – 10 Ring Dips

Min B – 10 Barbell Rows
Be Absolutely Sure to Keep a Neutral Spine. DO NOT ROW WITH A ROUNDED BACK

Score is body weight + row weight

Cool Down

Foam Roll Thorasic Spine, Spine Rocking, Iron Cross Stretch

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