20
Jan
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