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wed 9/13/17

13
Sep

wed 9/13/17

CrossFit BattleCry – CrossFit


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

500m Row (Time)

Max Effort 500m Row
For Time

Vulcan Arenal Renegade (Time)

4 RFT

50 m walking goblet lunges 70/53

3 rope climbs

25 wall ball shots 20/16

20 min cap

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side

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