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