7
Oct
Friday 10/7/16
CrossFit BattleCry – CrossFit
Squat Mobility and Warm up (No Measure)
Roll Out Glutes and Piriformis
Pigeon Stretch and Hip Openers
Kneeling Hip Flexor Stretch
Ankle Dorsiflexion (Flossing, Contract and Release)
Calves and Feet (Smash, Roll, etc…)
Metcon (3 Rounds for reps)
Perform ME of each of these movements on a 3 Min Emom Clock
Min A
Hang Muscle Snatch
Min B
Hang Muscle Cleans
Min C
Thrusters
Take a 3 Min Rest then Repeat 2 More Times
Each Three Min Round to be completed UB
Use empty bars and good form. Do Not Focus on Fast or Many Reps. Focus instead on a steady pace of good reps using perfect technique