070617

CrossFit BattleCry – CrossFit

Warm-up

Warm-up (No Measure)

15 Burpees

10 Hand walk outs

5 Wall walks

20 Air squats

30 Sit ups

1 min pigeon pose each side

Metcon

Threat level midnight (AMRAP – Reps)

2 rounds for reps

2 min Wall balls

1 min rest

2 min T2b

1 min rest

2 min Rope climbs

1 min rest

2 min Back squat

1 min rest

Rx 20/14 135/95

Rx+ 30/20 Legless rope climbs 185/130

Cool Down

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