20
Jul
072017
CrossFit BattleCry – CrossFit
Warm-up
Warm-up (No Measure)
400m run then
2 rounds
50 singles
10 Push press
10 second decomp hang
1 min calf stretch each side
Skill Work
Weighted Pull-ups (1 rep max)
Find max weight for Pull ups or Most challenging modification possible
Metcon
Mirror Mirror (Time)
For time:
300 DU
100 Push press
Rx 75/55
Rx+ 95/65
12 min cap
Cool Down 3 (No Measure)
5x Childs Pose into Cobra
45 Seconds each side – Prone Spinal Twist
Banded Shoulder stretches- 1 min each side