29
Jun
062917
CrossFit BattleCry – CrossFit
Warm-up
Warm-up (No Measure)
30 Jump squats
20 Super mans
30 sec Plank
200m row
Skill Work
Pausing Back Squat (5×3 @65%)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Perform 1 min amrap of each movement for 3 rounds. No rest between movements. I minute rest between rounds. This is an 17 min wod
Cool Down
Cool Down 2 (No Measure)
Cool Down
Walk 50 Meters
5 Sumo Squat Stretch
10 Leg Swings Each Side
1Min Pigeon Pose Ea Side