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