8/23/17

CrossFit BattleCry – CrossFit

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

Pistols (Find Max UB)

Work on pistols or pistol related exercises and mobility.

Amaretto Sour (Renegade) (Time)

3RFT:

10 Front squats 155/105

10 MU

10 Burpee over bar

Amaretto Sour (Battlecry) (Time)

3RFT:

15 Dumbbell Front Squats 50/30

15 Box Dips

15 Burpees

Cool Down 3 (No Measure)

5x Childs Pose into Cobra

45 Seconds each side – Prone Spinal Twist

Banded Shoulder stretches- 1 min each side