30
Jun
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