Friday 5/20/16

CrossFit BattleCry – CrossFit

Warm-up

BattleCry Warm-Up (No Measure)

1- Arm Circles , Torso Rotation and Knee Raises

2- High Reach, Forward Fold and Toe Reach

3- Air Squat Into Sumo Stretch

4- Side Lunge Stretch

5- Lunges and Lunge & Reach

6- Plank Pushup Reverse Ladder

7- Hollows and Scissor Kicks

Rings Warm up (No Measure)

3 Rounds

30 Seconds Ring Rows

30 Seconds Wall Sit

30 Seconds Pushup Plank

30 Second Bar Hang

Metcon

Cool Beans 3 Person WOD (Time)

For Time

7 Rounds

10 HSPU

20 T2B

200 M Run

Only one person runs or moves at a time

20 Min Cap