052217

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds

20 Jumping squats

20 Lunges

20 Pull ups

Skill Work

Weighted Pull-ups (5×3 Building)

Metcon

Gurr (Time)

2 Rounds for time:

30 Front rack lunges

800m run

14 Ring MU

Rx 135/95

Rx+ 155/110

Cool Down

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side