15
Sep
fri 9/15/17
CrossFit BattleCry – CrossFit
Rings Warm up (No Measure)
30 Jumping jacks
Then
3 Rounds
30 Seconds Ring Rows
30 Seconds Wall Sit
30 Seconds Pushup Position Plank
30 Second Bar Hang
1 mile run (Time)
For Time
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
switch to 3-6-9 or 2-4-6 if you have to to go as long as possible
cool down 4 (No Measure)
Standing torso rotations
Up and down arm swings
Knee rotations
Forward fold to reaching across L to R and R to L
Walk out into cobra
Childs Pose
Prone torso rotation on both sides
Supine torso rotation on both sides
Spinal rock