063017

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

50 Sit ups

30 sec side plank each side

400m run

10 sec Bar hang

10 Good mornings

Skill Work

2k Row (Time)

Max Effort 2k Row

Metcon

Bob’s Bistro on the beach (Time)

21-15-9

Deadlifts

T2B

Rx 275/185

Rx+ 315/215

10 min Cap

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