Friday 4/15/16
CrossFit BattleCry – CrossFit
Warm-up
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…)
Animal Crawl
Metcon
F.T.W. – 3 Person Team WOD (Time)
For Time with EMOM
500M Row
40 Box Jumps 30/24
50 Wall Balls 20/16
60 KB American Swings 53/35
3 Thrusters EMOM 135/105
20 Min Cap –
NOTE- Athletes MUST alternate in one particular order. AThlete A must be followed by athlete B and then Athlete C. The order may not change mid-wod.
For example – if athlete A is begining the row and doesn’t finish it before the first set of thrusters he/she must do the thrusters if they want to finish the row. Once athlete B goes athlete C must follow.
Scaled Division Standards
24/20
16/12
35/26
105/75
FTW – Individual version (Time)
For Time with EMOM
200M Row
20 Box Jumps 30/20
30 Wall Ball Shots 20/16
40 KB American Swings 53/35
3 Thrusters EMOM 135/105