6
Jul
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