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