20
May
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