04/28/2017

CrossFit BattleCry – CrossFit

Warm-up (No Measure)

5 rounds

10 pull ups

200 m jog

Skill Work

Weighted Pull-ups (5×3 Building)

Metcon

Cacaca ayay (AMRAP – Rounds and Reps)

15 min AMRAP

500m Row

1 Bar Muscle up

*add 1 Muscle up every round

Cool Down 1 (No Measure)

-5 ea. side Lunge and Reach

-Leg on Box Hamstring -Stretch for 30 sec. each

-twisting bar hang 20 sec.

-Wall ball straddle stretch for 2 min