6
Jan
Fri 1/6/17
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
Metcon (No Measure)
3 Rounds EMOM
1 Minute Each
with 20 Seconds btwn each
Min A – Air Dyne
Min B- Dubs
Min C- Row
Min D- Air Squats
Don’t Keep Count
Just find a pace that lets you stay moving.
DO NOT STOP MOVING
Timucuan (AMRAP – Rounds and Reps)
8 Min Amrap
Rx
15 Kettlebell Swings 53/35
10 Pike Pushups
Rx+
15 Kettlebell Swings 80/62
10 HSPU