4/12/17

CrossFit BattleCry – Barbell Club

Clean (5×[email protected]%)

10 consecutive good reps

Core warmup (No Measure)

3x Child’s pose into cobra

5x Cat Cow Pose

30 Sec Hip Stretch(L&R)

Max Effort Plank

Max Effort Hollow Hold

Max Effort Ring Plank

Max Effort L Hang

Goner (Time)

3 Rounds For Time

1000 M Row

20 Box Jumps

20 HSPU

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side