Fri 1/20/17

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

2-1 min Airdyne for Cal (Calories)

Rodney Rodney Piper (AMRAP – Rounds and Reps)

10 Min Amrap

8 Clean and Jerks

50M Run

Rx+ 185/135

Rx 135/85

Sx 75/55

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